Murph is coming up quickly. Even if you haven’t been doing your Murph training, there is no better time to start. Starting to increase your capability in both the pull-ups and push-ups will go a long way in the middle section of a really difficult workout.
Warm-up
Grab a monster band and complete 2 or 3 rounds
:30 on a bike
10 air squats
10 steps left/right
5 inchworms
Mobility
The Port squat mobility
Burn Strength
Every 2:00 for 16:00 total, alternate between A and B
A. 15 goblet squats + :30 goblet hold in the bottom of the squat
B. 20 DB step-ups
Burn WOD
15 min AMRAP
750m row
25 sit-ups
Pace, pace, and pace some more. No reason to do anything heroic here. If you plan well and stick to your plan this one should be smooth like butter. Thinking about the row I am going to watch my average 500m while keeping my strokes per minute in check. This is something we should be continuing to work on. How to use the data on the rower a little bit more effectively.
