"MURPH"

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)