"MURPH"
- WARM UP
- WOD
-
Post-WOD
AMRAP 4:
- 100 Meter Run
- 5 Kip Swings
- 10 High Plank Shoulder Taps
- 5 Slow Eccentric Air Squats (0:05 on the way down)
- 0:15 Active Samson
- 0:15 Alternating Quad Stretch
- 0:15 Knuckle Drags
- 0:15 Arm Circles
For Time:
- 1 Mile Run
- 100 Pull-ups
- 200 Push-ups
- 300 Air Squats
- 1 Mile Run
1 Mile = 1.6 Km
*Score = Time it takes to complete the workout
COOLDOWN
- 5:00 Any Machine
- 5:00 Foam Rolling
- 1:00 Seated Quad Stretch (each side)
- 1:00 Child’s Pose with Reach (each side)
- 1:00 Lay and Pray
- 1:00 Lying Chest Opener Stretch (each side)