Pre:
MWOD
15 min. Bike
1 Pose Drill 5x mixing in Handstands
Shoulder Circles
Leg Swings
WOD:
"Murph"
Run 1 mile
100 Pull-Ups
200 Push-Ups
300 Squats
Run 1 mile
You can partition Pull-Ups, Push-Ups and Squats however you like, but you must run the mile first then complete the 600 reps and then the other mile.
Murph is a Crossfit Hero Workout named after fallen soldier Michael Murphy. We celebrate his memory with this Workout.
Post:
Walk at a snail's pace
15 min. Bike Ride
Contract release stretches
Matt B: 40:22 Almost quit halfway-didn't pace very well. PR (personal record)-37:04
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