Memorial Day, 5/31

Warm Up

3 Rounds 

5 Hanging Scap retractions

15 Mountain Climbers

5 Dolphin Pushups

15 Jumping Jacks

Prep (5 minutes)

2×5 Kip Swings+ 10 Spider Lunges

1×3-5 Pull Ups+ 5 Push Ups+ 10 Squats

“Murph”

1 Mile Run

100 Pullups

200 Pushups

300 Squats

1 Mile Run

Score by time

Scaling Options:

-Same movements and Run, ½ Volume of bodyweight movements (50/100/150)

-Same movements with ½ run and reps (.5 Mile, 50/100/150, .5 Mile)

-Scaled Pull Ups- Jumping Pull Ups or 10 Rounds of 5 Band Assisted PU, or Ring Rows, 10 Pushups, 15 Squats

-Sub Mile Run with 2000/1600 M Row or 2.5/2 Mile Bike