WOD
“Heavy Conditioning”
3 Rounds for time:
800 meter Run
50 Double unders
- If you have a 20lb vest, backpack, or body armor, wear it
- If we don’t have a vest, but usually perform Murph with one, grab a backpack and load it up to no more than 20lbs
STIMULUS
Duration: Medium (12-17 Minutes)
Volume: Moderate (2400 meters and 150 Double unders)
Loading: Light or bodyweight
White Board Chat:
We are going to be performing the classic benchmark and hero workout, “Murph” on Memorial Day. The next two weeks, we will have numerous options during warm ups, skill work, workouts, and (especially) accessory. If you have questions on how to scale, please let us know!!
This workout is designed to be performed wearing a weight vest (or a backpack if you don’t have a vest and would normally perform “Murph” with one) so our runs will be a little slower than usual. However, they should not be taking us more than 4:30 to complete. Our double under option is something that we could theoretically perform unbroken, especially unloaded. We should still be able to do this as well today, however, a few strategic breaks is totally fine. They should be taking us no longer than :90 at the very longest to complete.
If you don’t have a weight vest, just do it unloaded!
Modifications
NO EQUIPMENT?:
3 Rounds for time:
800m Run
50 Mountain climbers (alternating legs)
- 800m Run
- If running 800m without a vest would take us over 4 minutes, modify the distance to 400 meters
- If we have an injury that prevents us from running and have access to: (A) Bike – bike 1 mile (B) Rowing machine – row 1000 meters
- Double unders
- See “Specific warm up” for rep specifics
- If we have an injury that prevents us from performing double unders and jumping, perform 25 hollow rocks