WOD: Monday 250512

@MurphPrep

• Coaching Brief & Class Overview

We are circling things back around to a nice little re-test here in our Murph Prep lead up to start off the cycle. This is a re-test from May 10th, 2024. The focus here is to develop a good dose of volume in a controlled manner that builds athletes up without needing too much recovery time. The total volume of bodyweight movements will be that targeted dose of 60 Pull-Ups, 120 Push-Ups, and 180 Air Squats, while also including 3 x 800m runs in here to create a total volume that targets around 75% of Murph. This interval style combo in short bursts is great for development and confidence for when we tackle Murph in a couple weeks.

metcon: "Candy Land”

3 rounds, each round for time, of:

Run, 200 m

10 Pull-ups

20 Push-ups

30 Air Squats

Run, 400 m

30 Air Squats

20 Push-ups

10 Pull-ups

Run, 200 m

Rest 2 mins between each round.

Time Cap: 12min / set

Total Running Time Cap: 40 minutes

Accessories:

3 rounds for quality of:

10 L/10 R Single Arm Dumbbell Rows, pick load

10 Dumbbell Zottman Curls, pick load

12 Glute Bridge Dumbbell Pull Overs, pick load