200 metre run

Dynamic warmup

Scorpions, bird-dogs Shoulder & hip activations with a band

Air squats with twists

Scap pull ups & lat pull backs

 

 

 

Hero WOD

 

“Murph”

 

US Navy Lt.

Michael P. Murphy

(29)

 

KIA 28/06/2005

Afghanistan

 

For Time:

 

·    1 Mile Run

·    100 Pull-ups

·    200 Push-ups

·    300 Air Squats

·    1 Mile Run

 

Chip away at it or Partition the pull-ups, push-ups, and squats as needed.

RX with a vest

 

 

Surviving is about:

·     Pacing yourself to allow for consistent sets

·     Having a strategy for the middle section

 

Example strategies:

20 RNDs of

5 pull – 10 push – 15 a/s

Or

5 pull – 5 push – 15 as – 5 push