May 29, 2023 – Performance & Fitness

  • WOD
  • May 29, 2023
  • (0)

PERFORMANCE & FITNESS 

Warm-Up.

One set of:
“General Running Warm-Up”
Approximately 50 feet each of:
High Knees
Over-the-fence, forwards
Over-the-fence, backward
Bunny Hops
Suicides remain forward-facing throughout

Followed by…

Three sets of:
Scapular Pull-up or Kip Swing x 4 reps
Dive-bomber Push-up x 5 reps
Bodyweight Cossack Squat x 6 reps per side

Then choose ONE of the following…

A1.

“Murph” AMRAP

Complete as many rounds and reps possible in 35 minutes of:
400 Meter Run
immediately followed by two (2) rounds of…
10 Pull-Ups
20 Push-Ups
30 Air Squats

A2.

“Murph” Divide & Conquer

Four rounds for time of:
800 Meter Run
immediately followed by five (5) rounds of…
5 Pull-Ups*
10 Push-Ups
15 Air Squats

TIME CAP: 35 Minutes

A3.

Partnered “Murph”

Complete as many rounds and reps as possible in 35 minutes of:
Partner 1: 400 Meter Run
Partner 2: AMRAP of 5 Pull-Ups + 10 Push-Ups + 15 Air Squats

Switch roles each time a partner completes the 400-meter run.

A4.

“Murph”
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run

*Murph is a LOT of volume in regards to pull-ups and push-ups. While we highly encourage everyone to partake in this workout in some fashion to honor a great hero, we want to make sure that everyone can do so safely. Please do not hesitate to adapt the workout to fit your fitness level and capability. Please err on caution if you’re unsure; we want to see each of you healthy and happy after this Memorial Day.

The post May 29, 2023 – Performance & Fitness appeared first on Invictus Fitness.

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