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Murph is Coming, May 7, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm-up

400m run

10 beat swings

30 lateral hops over a line

30 jumping jacks

5 slow and lows

5 burpee broad jumps

20 skater hops

20 air squats

10 kipping beat swings

10 push ups

10 ring rows

Weightlifting

Strength-Week 2 Day 3

Back Squat

Set 1: 3 reps @ 70%

Set 2: 3 reps @ 80%

Set 3: Max reps @ 90%- goal is 3+reps

Metcon

Murph Prep!!!

5 rounds of:

400m run

3 rounds of “Cindy”- 5 pull-ups, 10 push-ups, 15 air squats

(total of 15 rounds of Cindy by the end of the workout)

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