CrossFit MPH – WOD
WOD (No Measure)
In Gym: Murph Prep 4
in 21 minutes, complete as much as possible of the following:
one mile run
+ three rounds:
5x pull-up
10x pushup
15x air squat
+ three rounds:
5x chest-to-bar pull-up
10x staggered grip pushup
15x medicine ball squat @ 20/14-lbs.
+ three rounds:
5x strict pull-up –or– bar muscle-up
10x explosive pushup
15x wall ball, 10/9-ft. target
At the 22 minute mark, complete an 800m run for time.
If you would like to try a weight vest today, it is mandatory to remove it after the second set of three rounds!
At Home:
in 20 minutes, complete as much as possible of the following:
4-minute run –or– 150x jumping jack
+ three rounds:
5x pull-up –or– sheet row –or– rotational sit-up
10x pushup
15x air squat
+ three rounds:
5x pull-up –or– sheet row –or– rotational sit-up
10x staggered grip pushup
15x goblet squat –or– 25x squat
+ three rounds:
5x pull-up –or– sheet row –or– rotational sit-up
15x goblet thruster –or– 25x squat