WORKOUT OF THE DAY 30052022

CROSSFIT
“MURPH”
For time:
1600m run
100 pull-ups
200 push-ups
300 air squats
1600m run
– Partition the pull-ups, push-ups, and squats as needed. Start and finish with a 1600m run. If you have a 20lb vest or body armor, wear it.
 
CROSSFIT BASICS
For time:
800m run
50 ring rows
100 knee push-ups
150 air squats
1600m run
 
POST WORKOUT
3 sets:
:30 lacrosse ball roll/foot
:30 hamstring stretch/leg
:30 sit and reach (straddle)
 
CFP+ PERFORMANCE
Every 3:00 for 5 sets:
5 back squats
– Rest for the remaining time on the 3:00 clock.
– Use at least 70% of your best back squat.
– Increase load across as many sets as possible.