Our April monthly challenge is back and we are going to bring it this month. Murph is coming up and coming up fast. This month’s challenge is to complete the work of a half Murph each week. This can be split up however you want over the course of the seven days. The goal is to complete 1 mile worth of running, 50 pull-ups, 100 push-ups, and 150 air squats. If you complete your half Murph, add your name to the whiteboard with a check for week one. Each week
If you are someone who wants to add running in with a little purpose behind it, look into our endurance program. It is a 6-week programming cycle that helps you work on your engine and it has been written using a rower and a bike, but could be modified to incorporate running instead.
Warm-up
Spend 2 minutes in Z1
Then, 3 rounds of
5 strict pull-ups or ring rows
10 push-ups
15 air squats
Mobility
Shoulder mobility based on strength
Burn Strength
Every 2 minutes for 12 minutes total (6 rounds)
6/8/10 pulls (strict pull-ups, kipping pull-ups, ring rows)
6/8/10 push-ups (experienced burners could sub ring dips)
Make this strength very challenging based on your current ability level. Do not let yourself off the hook because “you’re only doing ring rows”. Ring rows are really hard and done right will get you that strict pull-up.
Burn WOD
3 rounds
50 air squats
20t DB hang cleans
10 elevated ring rows
