“Murph’s Madness” by DB
For Time:
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:
1 mile run, rest 5 minutes
1 mile run, rest 5 minutes
1 mile run
Yesterday’s WOD: 27:58 Rx, 30” Box Jumps
Believe it or not, I think those 70 box jumps actually got easier towards the end 😀
25:47
25:28
800 wod: 26:17 rx
900 R&E: 1 mile, 7:45 😂
25:52 rx w/ 20lb vest
24:55 (scaled the 1st and 3rd rounds to high jumping pullups)
26:18 with 20# vest
36:54 rx with 20lb vest