It’s time to start paying attention to the WOD page in preparation for Murph. If you are planning to wear a vest for Murph, bring it in today for strength.
Freedom WOD Classes
Warm Up: 8 Mins
2 Rounds:
8 Air Squats
8 Scap Pull Ups
8 Goblet Squats
8 Kip Swings
8 Front Squats
8 Ring Rows
Strength: 8 Mins
8 Min EMOM:
Odd: 4 Front Squats 70-75%
Even: 12 Pull Ups *Murph Variation*
*Bring a vest if you are doing murph with a vest. Perform challenging ring rows if that will be your Murph pull ups.
Mobility: 6 Mins
1:30 / Side Pigeon Stretch
1:30 / Side Couch Stretch
Metcon: 12 Mins
1:00 AMRAP x 8 Rounds
10 Alt. Front Rack Lunges 65/45
6 Thrusters 65/45
Then Max Rep Lateral Bar Over Burpees
:30 Rest Between AMRAPs
*Every athlete needs to start burpees by :40 every minute! Modify reps / weights or movements (body weight lunge) to make sure you get some burpees every minute.
*Your score is the total # of burpees performed through the 8 rounds
Functional Bodybuilding Class
Choose ONE from…
1) 20 Minutes Weighted Vest Uphill Walk
2) Bike x 20 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 10 minutes perform AMRAP 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x 10 Minutes, then in remaining 10 minutes EMOM 6-10 Burpees each min
MomFit:
Warm Up – 4 Min Limit
3 Rounds
8 Air Squats
5/Leg Side Lunges
5 Burpee Broad Jumps
Hip Development – 4 Mins
4 Min AMRAP
10 Banded RDL
15 X Band Walks Steps down/back
20 Hip Bridges or 10/side single leg
Technique Review / workout brief
Russian Step Ups
Lateral Lunges
Metcon: 16 mins
3 Rounds of:
4 Min AMRAP
10 /leg DB Russian Step Ups https://www.youtube.com/watch?v=OWJm7Q30AWQ
8 Push Ups
8 /leg DB Lateral Lunges https://www.youtube.com/watch?v=73eKch1SMx0
10 Sit Ups
1 Min Rest
