
Sunday, 5/24
May 23, 2020
Tuesday, 5/26
May 25, 2020Warm Up
3 Rounds
5 Squat to Bootstrappers
10 Spider Lunges
5 Dolphin Push Ups
20 Mountain Climbers
“Murph”
1 mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 mile Run
Scaling Options
1/2 “Murph”
- Pull Up Bar Available
- 800 M Run
- 50 Pull Ups/100 Push Ups/150 Air Squats
- 800m Run
- DB or KB
- 800 M Run
- 50 Single Arm Rows each side/100 Push Ups/150 Squats
- 800 M Run
- No Equipment
- 800 M Run
- 50 Burpees/75 Push Ups/150 Squats
- 800 M Run
Full Buy In/Half Reps
- Pull Up Bar Available
- 1 mile Run
- 50 Pull Ups/100 Push Ups/150 Air Squats
- 1 mile Run
- DB or KB
- 1 mile Run
- 50 Single Arm Rows each side/100 Push Ups/150 Squats
- 1 mile Run
- No Equipment
- 1 mile Run
- 50 Single Arm Rows each side/100 Push Ups/150 Squats’
- 1 mile Run
Full Reps
- Pull Up Bar Available
- 1 mile Run
- 100 Pull Ups/200 Push Ups/300 Air Squats
- 1 mile Run
- DB or KB
- 1 mile Run
- 50 Renegade Rows*/200 Push Ups/300 Air Squats
- 1 mile Run
- No Equipment
- 1 mile Run
- 100 Burpees/150 Push Ups/300 Air Squats
- 1 mile Run
Running Options
2000 m Row/Ski
2.5 mile Assault Bike
AMRAP 8 Minutes: 200 Single Skips/50 Jumping Jacks/20 Alt Jumping Lunges (match rep totals in buy out)
*Renegade Row: Push Up-Row (L)-Push Up-Row (R)