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WOD: MURPH

1600m Run / 200m Row/ 120/84 Cal AB
100 Pull-Ups
200 Push-Ups
300 Air Squats
1600m Run / 200m Row/ 120/84 Cal AB

Options:

or x 20 Rounds of
5 Pull-Ups
10 Push-Ups
15 Air Squats

or 10 Rounds of
10 Pull-Ups
20 Push-Ups
30 Air Squats

or 5 Rounds of
20 Pull-Ups
40 Push-Ups
60 Air Squats

or 2 Rounds of
50 Pull-Ups
100 Push-Ups
150 Air Squats

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.