SATURDAY
| 200 metre run
Dynamic warmup Scorpions, bird-dogs Shoulder & hip activations with a band Air squats with twists Scap pull ups & lat pull backs
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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
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