5.1.23 Workout of the Day

Happy Belated Birthday Ken Nix from your 515 Interval class.

May Murph Prep Challenge
Accumulate 1000 push ups and/or 1000 pull-ups (or your most challenging version) over the next 4 weeks in preparation for May 29th Murph.

Barbell
Tempo Front Squat
5-5-3-3-1-1

Conditioning
Murph Prep Monday
4 sets for max reps
AMRAP 2: 200 m run max pull-ups
rest 1 minute
AMRAP 2: 200 m run max push-ups
rest 1 minute

Interval
In teams of 2, For Time [40 minute cap]
100 Box Jump Overs (24/20”)
1000 m run
100 KBS (53/35)
50/40 Calorie Ski or Bike
100 KBS (53/35)
1000 m run
100 Box Jump Overs (24/20”)

-Run together, partition reps evenly-