WOD:
A. EMOM x 10min: Weighted, Strict, or Strict Banded Pull-Ups or
Muscle-Ups (Bar or Ring) or Tough Ring Rows / Strength or Skill Development
**Athlete picks a modality and works to get around 2-5 reps each set**
B. MURPH Challenge Prep
For Time *with or without a 20/14lb vest*
Run 800m
–5 Rounds of
5 Pull-Ups – 10 Push-Ups – 15 Air Squats
Run 600m
–4 Rounds of
5 Pull-Ups – 10 Push-Ups – 15 Air Squats
Run 400m
–3 Rounds of
5 Pull-Ups – 10 Push-Ups – 15 Air Squats
Run 200m
–2 Rounds of
5 Pull-Ups – 10 Push-Ups – 15 Air Squats
CFHSV Running & Endurance WOD:
1 Mile Run
rest 3 minutes
4 x 400m Run Repeats, rest 1 minute between efforts
rest 3 minutes
8 x 200m Run Repeats, rest 30 seconds between efforts
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REMINDER: We will be hosting CFHSV’s Black Shirt Club and Green Team Skills Test this Saturday at 12PM! Sign up on MBO to reserve your spot! Come test your skills and challenge yourself in an effort to become a member!
26:24 scaled
DNF. 🌈
29:32 20 lb vest rx
A: Ring Muscle Up practice, 2 linked RMU(PR)
B: DNF
2 bar mu
28:35 w/vest
A. 5 rounds of 2 linked strict Ring MUs and 5 rounds of 2 linked kipping ring MUs with 20# vest
B. 23:08 Rx with 20# vest
31:31 RX with 20lb vest
21:56 rx w/ 20lb vest