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Murph is Upon Us…May 17, 2022

Swamp City Fitness – Swamp City WOD

Warm-up

2 minutes row or bike

:10 hang

10m inchworm

10m samson stretch

10 beat swings

5 quad stretch toe touch/leg

10m duck walk

10m bear crawl

5 slow and lows

10 pike push up with a leg kick

10 kipping beat swings

:30 calf stretch/leg

Metcon (AMRAP – Rounds and Reps)

Every 6 minutes x 5 rounds

400m run

THEN

AMRAP “Cindy”

5 pull-ups/ring rows

10 push ups

15 air squats
You only run 1 400m run every 6 minutes. Once you come in from the 400, you go through the 5, 10, 15 until the 6 minutes is up and then you run another 400 to start your next round

Restart at pull-ups each round

Cool Down

Core:

3 rounds

30 ab mat sit-ups

30 KB russian twists

30 penguin taps

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