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Monday 31st May


Warmup


  • 1:00 Double unders / Single skips

  • Run 200m

  • 1:00 Double unders / Singel skips

+ 2 Rounds of 5 reps of each movement


  • Prone pec stretch

  • 90 90 hip switch

  • Cat cow

+ 7 reps of each movement


  • Scap push-up

  • Scap Pull-up

  • Beat swing

  • Deep squat with alternating sky reach

  • Boot Strappers

  • Push-up

  • Kipping pull-up

  • Air squat






MURPH


  • Run 1 mile

  • 100 Pull-ups

  • 200 push-ups

  • 300 Air squats

  • Run 1 mile

*RX with a vest and unpartitioned


Scaling options


MURPH scaled


  • Run 1 mile

  • 50 Pull-ups

  • 100 Push-ups

  • 150 Air squats

  • Run 1 mile


MURPH 10 rounds partitioned


  • Run 1 mile

  • 10 Rounds of ... 10 pull-ups 20 Push-up 30 Air squats Run

  • Run 1 mile


MURPH 20 rounds partitioned


  • Run 1 mile

  • 20 Rounds of ... 5 pull-ups 10 Push-up 15 Air squats

  • Run 1 mile


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