Warm-Up
8 minutes to complete: 400m run 5 Bird Dogs each side 5 Forward Rollouts 5 Reverse Rollouts 10 Slow Mountain Climbers 10 Hollow Body Rocks 5 Scapular Pull-Ups 5 Strict Pull-Ups 10 Push-Ups 15 Wall Squats 5 Reverse Lunge + Single Leg RDL each leg M/W/F- Back Plank in remaining time T/TH/SA- Hollow Body Hold in remaining time
Watch the Standard Warm-Up Video Here
Then:
Murph Prep Check-In WOD
- 3 Rounds of “Cindy”
- Run 800m
- 3 Rounds of “Cindy”
- Run 400m
- 3 Rounds of “Cindy”
- Run 800m
- 3 Rounds of “Cindy”
The goal is to get this workout done under 28 minutes. 1 round of Cindy is 5 pull ups, 10 push ups, and 15 air squats. Each set of pull ups should be unbroken, the 10 push ups shouldnt take more than 3 quick sets, and the air squats should be quick and unbroken every time. Get right into the runs even if your legs are tired. Scale the pull ups using kipping pull ups (kipping or butterfly, then jumping pull ups, then ring rows). Scale push ups by going to knee push ups, or elevating your hands to a bar in the rig or on a box.
