4 min AMRAP
-5 pull up
-10 push up
-15 squat
Then rest 2 min and Record rounds and reps for this AMRAP
Then
4 min AMRAP
-4 pull ups
-8 push ups
-12 squat
Then rest 2 min and Record rounds and reps for this AMRAP
Then
4 min AMRAP
-3 pull up
-6 push up
-9 squat
Then record rounds and reps for this AMRAP
Each AMRAP represents a scheme of breaking up reps for the hero WOD “Murph” as a way to tackle getting to 100 pullups 200 pushups and 300 squats in between two separate 1 mile runs which is a workout we do every year on Memorial day, May 27th this year.
The goal of today’s class is to test which scheme or schemes works well for you. It is suggested that you pick a scheme that allows you to move continuously as opposed to one that you are forced to change because you can’t continue a movement.
Then
Gymnastics Bodies rope climb
Target = 5R
-Bent arm chin hang for between 6s and 30s according to position on the mastery chart
-5 reps Overgrip bent pull