Register for Memorial Day Murph Community WOD!
Community WOD
Metcon (AMRAP – Rounds and Reps)
Scaled – 30:00 AMRAP
5 jumping pull-ups
10 knee push-ups/ push-ups
20 walking lunges
5 jumping pull-ups
10 knee push-ups/ push-ups
20 walking lunges
Rx – 30:00 AMRAP
5 chest-to-bar pull-ups
10 push-ups
15 single-leg squats to a 12″ box, alternating
5 chest-to-bar pull-ups
10 push-ups
15 single-leg squats to a 12″ box, alternating
Rx+ – 30:00 AMRAP
10 chest-to-bar pull-ups
15 push-ups
20 single-leg squats, alternating
10 chest-to-bar pull-ups
15 push-ups
20 single-leg squats, alternating
*After every 3 rounds, run 400 meters
Rx+ Wear weight vest during run
This AMRAP is a hybrid of the benchmark workouts Cindy and Mary. Pick gymnastics movements that are challenging yet allow you to keep moving through the sets. Run the 400 meters at a pace that is quick but still helps you manage muscular fatigue created by the other exercises.
