"Murph" For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run OR Mini "Murph" For time: 800m run 50 pull-ups 100 push ups 150 squats 800m run Alternative WOD AMRAP x 15 10 KB SDHP 10 Med Ball Situps 10 Box Jumps 10 Med Ball Squat Clean PUREFIT AMRAP x 12 15 KB Deadlift 10 KB SDHP 5  10m Shuttle MWOD ***If you are doing Murph today, make sure to take time to mobilize afterwards.  This is a high volume WOD and your body would really appreciate some attention on those tight tissues.  Today is a great day to utilize the voodoo bands to assist in your recovery. Anterior Compartment Smash:  Laying on your stomach, Position lacrosse ball on your right , pec minor(Upper chest, under clavicle).  Put your right hand behind your back, use your left hand to leverage your weight onto ball. When you find a sticky spot, floss your right arm further into internal rotation by pulling arm up and across back. 2 min per arm Posterior chain floss- wrap a band high around your hip and step forward to create tension.  Place banded leg slightly in front of free leg. Fold forward at hips keeping belly and back straight.  Keep chest in contact with thigh as much as possible. Place hands on the ground. Straighten banded leg as far as possible and drive hips up.  Floss by flexing/extending your knee while weight is in your heel. Do 30 reps each side.