Monday 04/22/2024

Accessory Work
Pull-up Efficiency Skill Review

With today being the start of Murph prep, now is a great time to work on form and efficiency in whatever pull-up option you plan to use when we do full Murph in 5 weeks.

Level 1: jumping pull-ups
Level 2: kipping or butterfly pull-ups
Level 3: vested

You have 50 pull-ups coming up in the workout, so don't do a lot of volume now. Play around with different heights for jumping pull-ups, work on improving form in kipping/butterfly, or practice with a vest for level 3.

WOD
"Half Murph"
For Time:
800m Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800m Run

The pull-ups, push-ups, and air squats can be partitioned in any way. The runs must be done unbroken. Advanced athletes can choose to add a weighted vest.

Monday 04/17/2023

WOD
"Half Murph"
1000 Meter Row
50 Pull-Ups
100 Push-Ups
150 Air Squats
1000 Meter Row

The pull-ups, push-ups, and air squats can be partitioned in any way. The runs must be done unbroken.