WOD: Monday, May 25th, 2020 (Burpee Day 113)

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps
  • PVC (Broomstick) Pass Through – 20 Reps
  • Pigeon Stretch – 1 Minute per side

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Workout: For Time

  • 1 Mile Run
  • 100 Pull Ups
  • 200 Push Ups
  • 300 Air Squats
  • 1 Mile Run

*Partition reps (except for runs) as desired

DB Version: For Time

  • 1 Mile Run
  • 100 DB/KB Bent Over Rows (PER SIDE)
  • 200 Push Ups
  • 300 Air Squats
  • 1 Mile Run

Bodyweight Modified Version: For Time

  • 1 Mile Run
  • 200 Push Ups
  • 300 Air Squats
  • 400 Sit Ups
  • 1 Mile Run

WORKOUT FLOW:

  • Workout is the classic CrossFit Memorial Day workout “Murph”. The workout starts and ends with a mile run (2 total). Sandwiched in between each run is 100 pull ups, 200 push ups, and 300 air squats. You can partition these reps as desired. Most people complete 20 Rounds of 5 pull ups, 10 push ups, and 15 Air Squats.

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Core: 5 Rounds

  • 20 Reach the ceilings
  • 20 Kick the ceilings