workout of the day
05.12.2023
WOD
Murph Prep
10 rounds
6 pull ups
12 push ups*
18 squats
200m run
* break this up between the other movements or scale the reps accordingly*
05.01.2023
WOD
Murph Prep
4 rounds for time
400m run
3 rounds of
4 pull ups
8 push ups
12 air squats
05.19.2022
WOD- from
#bearkomplex
"Murph EMOM"
EMOM 20 minutes with a vest or not
minutes 1-5
1 pull up + 2 push ups + 3 squats
minutes 6-15
2 pull ups + 4 push ups + 6 squats
minutes 16-20
1 pull up + 2 push ups + 3 squats
running
4 x 200m with a vest or not
Rest is 1:1