9am WOD only Monday
Stimulus Of the Day
Consistent movement and pace throughout the entire workout.
Keep the runs to less than 10:00 each.
Partition the gymnastics movements into smaller and manageable sets that allow for unbroken reps.
Consider a vest only if you have performed "Murph" in the past or have been training regularly in a vest. Vested athletes must still complete the workout within class time constraints.
Whiteboard Of the Day
Scale the overall volume for most athletes to finish within 35:00-50:00. Newer and less-conditioned athletes can perform Half Murph by cutting the volume of the entire workout by 50%.
Scale the distance of the runs to 1,200 m or even 800 m to finish each in under 10:00
Scale the pull-ups to ring rows to preserve intensity. Don’t perform banded pull-ups — the volume is too high and it takes too long to get in and out of the band. Instead, athletes can walk their feet as far forward as needed to increase the difficulty of the ring row.
Scale the volume of the push-ups or reduce the load of the movement by performing reps from the knees.
Murph
For time:
1-mile run
100 pull-ups
200 push-ups
300 air squats
1-mile run
– Partition the pull-ups, push-ups, and squats as needed. Start and finish with a 1-mile run. If you have a 20-lb vest or body armor, wear it.
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