12. Mai 2024
Mai
12
2 rds
– 200 m. run
– 5 Burpees
– 5 Push-Up into Downward Dog (hold 3 sec)
– 5 Beatswings
– 5 Ring-Rows
– 5 alt. Lunges e/s
Go throw the movements and the flow.
Find your scaling for the movements if necessary.
Find your spots for the Pull-Ups or the scaling version.
Then
2-3 rds
– 50 m run
– 3 Pull-Ups
– 4 Push-Ups
– 5 Squats
CONDITIONING + STRENGTH
800m Run
Into…
10 ROUNDS
5 Pull-Ups
10 Push-Ups
15 Air Squats
Into…
800m Run
*Earlier this week we saw 1.5 miles of running and half the volume of our bodyweight movements for Murph. Today we put those two together to tackle „Half Murph.“ This is mean to begin dipping the toes into the volume pool and get a feel for how the combo of everything will tax the body. Goal is to keep your 800m Runs a bit faster than eariler this week and to time your rounds of BW movements to get a rough estimate of fade and how long another 10 would potentially take.
(No Measure)
2-3 rds
– 1 min Prayer-Stretch
– 5 Scorpion s e/s
– 1 min Couch-Stretch e/s
TC 27