We are one week away from the most anticipated Murphs ever. Burners are you ready?
Warm-up
Spend 2 minutes in Z1
Then, 2 or 3 rounds
10 air squats
5 inchworms
10 air squats
5 cat cows
10 air squats
5e scorpions
Mobility
The Port squat mobility
Burn Strength
Every 3:00 for 18:00 total
:30 wall sit with KB’s in the front rack
15 squats with KB’s in the front rack
1:00 plank hold
A repeat and a total burner. Hold the KB’s in the front rack position and complete a :30 wall sit. For it to be a true wall sit, the knees and hips should create a 90 degree angle. After the :30 is up, stand up and complete 15 squats right away with those KB’s racked in the same position. Then right into a 1:00 plank hold. You should get around a minute off in between.
Burn WOD
1 round; AFAP
40 burpee touches
800m row
Mental fortitude will play as big of a role today as the pace you set and the strategy you choose. The space between your ears has the biggest influence when it comes to getting a good workout. A negative thought is one of the most toxic things we can let in. Yes, it is 40 burpees but you do more than double that in any given workout. Yes, it is a long row, but it is only once and you are all done. Give it an effort you will be proud of when it is all said and done.
