WOD – Thu, May 22
Intent
Warm-Up (Checkmark)
(0:00–10:00)
2 Rounds:
- 20s step back lunges (build speed each round)
- 20s active hang or scap pull-ups
- 20s push-ups (elevated OK)
- 100m jog
Strength/Skill (Checkmark)
(10:00–22:00) 12:00 EMOM:
- Min 1: 5 Pull-Up Variations (strict or banded or weighted)
- Min 2: 8-10 Push-Ups (elevated, deficit, or even on rings, weighted)
- Min 3: Rest
Conditioning (Time)
RXConditioning (25:00–55:00) “Murph Primer”
For Time:
- Buy-In: 1200m Run
- Then 4 Rounds:
- 20 Pull-Ups
- 30 Push-Ups
- 45 Air Squats
- Buy-Out: 800m Run
Goal: Sub 27 minutes
Cap: 30 minutes
Intermediate:
- Banded Pull-Ups / Ring Rows
- Elevated Push-Ups
Baseline:
- Ring Rows or Jumping Pull-Ups
- Incline Push-Ups
- Shorten to 2 Rounds
Cool Down (Checkmark)
(55:00-60:00)
- Cobra stretch
- Banded lats
- Easy 100m walk
Optional Recovery Flow (Checkmark)
1:00 Bike easy pace
20 Banded row (band attached to rig)
20 Plank shoulder taps (10 each)
1:00 Row easy pace
10 Alternating step back lunge + overhead reach
10-15 Rower hamstring curls
10 Lateral plank rotations (each side)
1:00 no push up burpee (easy pace)
10 Banded pass through’s
15-20 banded pull a part
20 Landmine standing rotations (10 each side)
3 rounds
Practice Murph elements with structured pacing and quality volume. This workout falls on a Thursday to give adequate recovery time for shoulders, and grip prior to the real thing coming up in just a few days! Be mindful of your scaling and learn what may be best to attack Murph on Monday. Also consider the variation you did last year or years prior–a slower time with more difficult variations or harder movements with less volume is a great consideration to make to push close and closer to achieving your potential in getting closer to doing this RX’d one day! Again, if you are such a stud to pursue this with a weight vest, today is a great day to get the stimulus of training with additional external loading.
The EMOM today is designed for you to pick a version of the movements that creates more of a challenge than usual to help progress strength even in the body weight movements.