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10/06/24 Monday Workout of the Day

Warm-Up:

For Completion

6:00 AMRAP

6 Inchworm to Hollow Body

12 Plank Shoulder Taps

8 Scapular Pull-Ups

8 Kip Swings



"Murph" (Benchmark Hero Workout)


For Time

1.6km Run

100 Pull-Ups

200 Push-Ups

300 Air Squats

1.6km Run


RX+:

Wear a 9/6kg Weight Vest 

Unpartitioned


Goal: 40-50 minutes

Time Cap: 55 minutes


2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon


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