MG WOW – hero SATURDAY wod 03.06.23 – “MURPH”
MOBILITY & WARM UP
3 sets:
100m Jog
5-10 Ring Rows (Or body rows)
5 inchworms
10 hanging scap retractions
5 Air Squats
SKILLS & SPECIFIC WARM UP
Running Warm Up
1 set (at workout pace)
50m Run
2 Strict pull ups
4 Push ups
6 Air Squats
CONDITIONING
“MURPH”*
1600 mt Run
100 Pull Ups
200 Push Ups
300 Air Squats
1600 mt Run
If You have a Vest or Body Armor wear it Vest #9/6
Partition the Pull-Ups, Push-Ups, and Squats as needed.
No Target time
Scale to finish near the target score:
“Murph”
800m Run
50 Pull Up
100 Push Up
150 Squat
800m Run
*With or without a 20/14 Vest
*compare to 30.05.22
