WOD: Monday 220530

Credit: https://www.hyperwear.com/blog/tips-surviving-murph-challenge/

• Points of Performance & Coaching Cues

-Pull-ups: Full extension on the bottom of each rep and chin over bar on the top of each rep. Keep the lats engaged and manage sets to allow for the ability to maintain lat tension.

-Push-ups: Each rep should be initiated through the shoulders rather than the elbows to minimize issues on that anterior delt. Work to pinch the shoulder blades to engage

-Air Squats: Hip crease below parallel, feet rooted through floor and full extension at the top of each rep.

⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯

• Scaling Considerations

-Run Machine Subs:

400 m =

30/24 Row/Ski Erg/Bike Erg

25/18 Echo Bike Calories

27/22 Assault Bike Calories

40/32 Airdyne Calories

-Pull-ups: we are looking for banded strict pull-ups or toenail spot pull-ups today as the primary sub

-Push-ups: The best alternative today would be a band assisted push-up, or an elevated push-up onto a bar or box in order to keep movement integrity here.

-Air Squats: Sub alternating box step-ups to a low box for those with knee issues or back issues during the air squat.

Metcon:

For time:

Run, 1 mi

100 Pull-ups

200 Push-ups

300 Air Squats

Run, 1 mi

Partition the pull-ups, push-ups, and air squats as needed. Start and finish with a mile run. If you've got a 20 lb vest or body armor, wear it.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor." From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.