WOD: Monday 230529

credit: https://rivathletics.com/murph-memorial-day-hero-wod-history-tips-and-times/

• Daily Focus

Today, we are hitting Murph. We have multiple ways to attack it today. The most common scale would be to turn this into a 2 person or 3 person team WOD and allow athletes to partition as desired in order to get the workout done. The focus is on aerobic capacity and muscular endurance. We should feel that we are ready to tackle this with the build up over the last cycle and be able to recover with minimal soreness from the large dose of volume we are tackling in this one.

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• Points of Performance, Coaching Cues, & Scaling Modifications

-Pull-ups: Full extension on the bottom of each rep and chin over the bar on the top of each rep. Keep the lats engaged and manage sets to allow for the ability to maintain lat tension. We are looking for strict banded pull-ups or toenail spot pull-ups today as the primary sub or even for level 1 to move to jumping pull-ups.

-Push-ups: Each rep should be initiated through the shoulders rather than the elbows to minimize issues on that anterior delt. Work to pinch the shoulder blades to engage. For the substitution for the day let's look for a band assisted push-up or elevated push-up on a box or barbell in the rack.

-Air Squats: Hip crease below parallel, feet rooted through floor and full extension at the top of each rep.

metcon: "murph"

For time:

Run, 1 mi

100 Pull-ups

200 Push-ups

300 Air Squats

Run, 1 mi

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor." From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Accessories:

Cookout!