MURPH Prep… It Has Begun!

Freedom WOD Classes

Warm Up: 5 Mins
15 Banded Pull Aparts
Walking Samson Stretch N-S
5 Push Ups
5 Ring Rows
10 Air Squats

Metcon: 40 Min Cap
Partner 40 Min EMOM

Minute 1:
5 Pull Ups
10 Push Ups
15 Air Squats

Minute 2:
10 Sit Ups

Scaled
Minute 1:
5 Ring Rows or Jumping Pull Ups
5 Push Ups (knee push ups if needed)
10 Air Squats

Minute 2:
5-10 Sit Ups

YOU MUST BE ABLE TO GET THROUGH YOUR ROUND OF CINDY WITH IN 60 SECONDS Modify your reps and movements appropriately to achieve this.
partner “A” perform a round of Cindy (5 pull ups / 10 push ups / 15 air squats) inside a 60 sec clock. While Partner “B” performs 10 sit ups in the same 60 sec. On the minute athletes will switch. Partner “B” now performs a round of Cindy while partner “A” performs 10 sit ups.