“Murph’s Madness” by DB
For Time: (40min cap)
Run 800m
2 Rounds of:
*10 Pull-ups – 15 Push-ups – 20 Air Squats
Run 400m
3 Rounds of:
5 Pull-ups – 10 Push-ups – 15 Air Squats
Run 200m
1 Round of:
*10 Pull-ups – 15 Push-ups – 20 Air Squats
Run 400m
2 Rounds of:
5 Pull-ups – 10 Push-ups – 15 Air Squats
Run 800m
3 Rounds of
5 Pull-ups – 10 Push-ups – 15 Air Squats
Run 200m
Core Development
25 GHD Sit-Ups
25 Hip Extensions
CFHSV RUNNING & ENDURANCE WOD:
30min AMRAP:
400m run
10 Devil’s Press
200m Double Dumbbell Farmers Carry
30:30
26:43 Rx (with 20lb vest)
32:20 rx
28:48 rx in 2021
26:17 rx in 2019
30:20 (with 14lb vest)
24:38 bike
32:54 Rx (with 20lb vest)
kipping pull-ups (unbroken, but need to learn to butterfly, push-ups were my weakness, huge weakness)
32:52 Rx