Murph
Prep Time: 5 minutes
Time Cap: 50 minutes
Cool Down: 5 minutes
Description
Warm-Up
Equipment required: Pull-Up bar
1) Run 400 meters
2) 10 each Adductor Rockback Stretch
3) 3 each Spiderman Lunge
4) 3 Rounds:
– 10 Hanging Shoulder Activation
– 5 Scapula Push-Ups
– 5 Air Squats
Workout of the Day
Murph
For Time:
If you’ve got a twenty pound vest or body armor, wear it.
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Accessory Work
Cool Down
Recovery Walk: 3-5 Minutes.