A. Weighted, strict or strict banded pull-ups or tough ring rows EMOM x 10 minutes B. MURPH Challenge Prep: “with or without a 20/14 lb. vest” 800m run, then 5 rounds of: 5 pull-ups – 10 push-ups – 15 air squats 600m run, then 4 rounds of: 5 pull-ups – 10 push-ups – 15 air squats 400m run, then 3 rounds of: 5 pull-ups – 10 push-ups – 15 air squats 200m run, then 2 rounds of 5 pull-ups – 10 push-ups – 15 air squats CFHSV Running & Endurance WOD: “4K Rowling” Row a total of 4000m, performed in 20-200m intervals. *Athletes will begin rowing from 0 to 200m. The goal is to have the erg stop exactly on the 200m mark. Every meter over that mark will be calculated as a score for that round. At the end of the 20 rounds, an athlete’s total score will dictate a burpee/squat jump penalty.
