WOD – Mon, May 26
Intent
Warm Up (0:00–5:00) (Checkmark)
2 Rounds:
- 200m easy run
- 10 push-ups
- 10 air squats
- 10 ring rows or active hangs
Movement Prep (5:00–12:00) (Checkmark)
5 push-ups + 10 squats + 5 pull-up variations (review standards)
“Murph” (12:00–55:00) (Time)
RXConditioning
For Time:
- 1-mile Run
- 100 Pull-Ups
- 200 Push-Ups
- 300 Air Squats
- 1-mile Run (Wear a vest if able: 20/14lb)
Intermediate:
- Band-assisted Pull-Ups / Jumping Pull-Ups
- Elevated Push-Ups
- Break into 10 Rounds of: 5-10-15
Baseline:
- Ring Rows / Jumping Pull-Ups
- Incline Push-Ups
- ½ Murph: 800m – 50-100-150 – 800m
Cool Down (55:00-60:00) (Checkmark)
- Walk 200m
- Child’s pose
- Banded pec + lat stretches
Today we honor Lt. Michael P. Murphy and all who have made the ultimate sacrifice. This workout is not just about physicality—it’s about grit, perseverance, and respect. Athletes should scale appropriately so they can maintain good movement quality and finish strong. It’s a longer effort, so pacing early is key. Coaches should foster a powerful atmosphere—this is more than just fitness. Time needs to be specifically focused on a brief warm up and helping all feel confident and comfortable with scaling!