We will be doing “Murph” prep every week leading up to Memorial Day.WODEvery 5:00 for 25:00:200m Run directly into2 Rounds of:5 Pull-ups5 Push-ups10 Air Squats5 Push-Ups PUREFIT Every 5:00 for 20:00:200m Run directly into2 Rounds of:5 Pull-up/Ring Rows5 Push-ups10 Air Squats5 Push-Ups

Pre-workout3-5 sets:5 deadlifts (build up to your workout weight or a little heavier)WOD5 x 2:00 rounds:10 deadlifts (125/185 lb)(95/135 lb)Max shuttle runs– 1 shuttle run is 25 ft out and back.– Rest 1:00 between rounds. PUREFIT Strength5-5-5-5 Deadlift (Building as mechanics allow) WOD5 Rounds10 Deadlift4 Shuttle Run- Lengths (5 cals)2 Farmers Carry- Lengths-1 Min rest-

CFCody Team WOD 400m partner med ball run 6 Rounds:6 DB Snatch (35/50)9 Burpees12 Wall Balls (14/20) 400m Partner med ball run 6 Rounds:6 DB snatch9 burpees12 Wall Balls 400m partner med ball run -partners run together, exchange med all whenever-complete entire round then switch

CFCody WOD 20 Rounds for time:3 Pull ups6 Push ups9 Air Squats PureFit WOD 15 Rounds for Time:3 pull ups/ring rows6 push ups9 air squats

CFCody WOD Pre WOD skill work5min EMOM:20 Double Under practice-Triple under practice for experienced jumpers For time:30 Box Jumps (24/30)1600m Run/Row/Ski/Bike (70/84)10 Rope Climbs Rope climb progressionHalf distance2 Devils press = 1 climb2 stand to lay to stand = 1 climb PureFit WOD For Time:400m Row/Run/Ski/Bike (20)20 Box Step Ups200m Run/Row/Ski/bike (10)20 KBS200m Run/Row/Ski/Bike20 Slam […]