Saturday, May 14 2022

“Murph’s Madness” by DB

For Time: (40min cap)

Run 800m
2 Rounds of:

*10 Pull-ups – 15 Push-ups – 20 Air Squats

Run 400m

3 Rounds of:
5 Pull-ups – 10 Push-ups – 15 Air Squats

Run 200m

1 Round of:

*10 Pull-ups – 15 Push-ups – 20 Air Squats

Run 400m

2 Rounds of:
5 Pull-ups – 10 Push-ups – 15 Air Squats

Run 800m
3 Rounds of

5 Pull-ups – 10 Push-ups – 15 Air Squats

Run 200m

Core Development

25 GHD Sit-Ups

25 Hip Extensions

CFHSV RUNNING & ENDURANCE WOD:

30min AMRAP:

400m run

10 Devil’s Press

200m Double Dumbbell Farmers Carry