“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
*compare to 19 May 2018; 18 May 2019; 16 May 2020*
Core Development
25 GHD Sit-Ups
25 Hip Extensions
CFHSV Running & Endurance WOD:
800m run
25 double dumbbell hang clean
200m double dumbbell farmers carry
400m run
rest 2 minutes
800m run
25 double dumbbell shoulder to overhead
200m double dumbbell farmers carry
400m run
rest 2 minutes
800m run
25 double dumbbell hang clean & S2O
200m double dumbbell farmers carry
400m run
