May 24th, 2020

MONDAY (May 25, 2020)

HOME WORKOUT(s)***
(Post RESULTS below!)

WARMUP
3 Rounds of...
200 Meter Run
30 Seconds Inchworm to Push-ups
30 Seconds Spidermans/Reach
30 Seconds Russian Baby

HERO WOD (For time)
"Murph"
For Time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run

*Partition As Needed
**Optional Weight Vest (20/14)
***Every year 709 has performed the Hero Workout Murph, which honors Lt. Michael Murphy. Please join us this year and tag us on Facebook and Instagram to show us that Murph love/grind!

MOVEMENTS
PULL-UP
https://youtu.be/HRV5YKKaeVw

PUSH-UP
https://youtu.be/0pkjOk0EiAk

AIR SQUATS
https://youtu.be/rMvwVtlqjTE

MOVEMENT MODIFICATIONS
1 MILE RUN
- 200 Mountain Climbers
- 100 Burpees

PUSH-UPS
- Reduce Reps
- Elevate Hands (Box or Bench)
- Knee Push-ups

PULL-UPS
- 100 Inverted Rows
https://youtu.be/wdadrFLlC2s
- Dumbbell Plank Rows (100/Side)
https://youtu.be/kNwcFuu9zXA
- Single Arm Bent Over Rows (100/Side)
https://youtu.be/izacInNZMWs
- Odd Object Bent Over Rows
https://youtu.be/5bTX5qKWtEA

WORKOUT OPTIONS
See below for several options on how to partition the prescribed workout and modify the volume:

UNPARTITIONED OPTION
Run 1 Mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 Mile

PARTITIONED OPTION A
1 Mile Run
20 Rounds:
5 Pull-ups
10 Push-ups
15 Air Squats
1 Mile Run

PARTITIONED OPTION B
1 Mile Run
10 Rounds:
10 Pull-ups
20 Push-ups
30 Air Squats
1 Mile Run

MODIFIED VOLUME A
1 Mile Run
10-15 Rounds:
5 Pull-ups
10 Push-ups
15 Air Squats
1 Mile Run

MODIFIED VOLUME OPTION B
800 Meter Run
8-10 Rounds:
5 Pull-ups
10 Push-ups
15 Air Squats
800 Meter Run

AMRAP OPTION
AMRAP 45:
200 Meter Run
5 Pull-ups
10 Push-ups
15 Air Squats