Wednesday WOD 16th June

Murph Demarcation


For Time (with a Partner)

Buy-In: 1,000 meter Row

800 meter Run (together)

50 Pull-Ups

100 Push-Ups

150 Air Squats

800 meter Run (together)

30 Pull-Ups

60 Push-Ups

90 Air Squats

800 meter Run (together)

20 Pull-Ups

40 Push-Ups

60 Air Squats

800 meter Run (together)

Buy-Out: 1,000 meter Row

Wear a Weight Vest (20/14 lb), except on the Row


181 views0 comments

Recent Posts

See All

Component 1 (15 Minutes) 3 Sets A1. 5-7 Back Squat 2:30 - 3 min rest between Component 2 (10 Minutes) 3 Sets 5-10 Band & Partner Assisted Nordic Hamstring Curl Rest 90 seconds between Component 3 (18

Component 1 Team of 3 For Time 100/75 Cal Echo Bike 75 Bench Press 60/40 50 Clean & Jerk 70/50 30 Burpee Over The Bar 100/75 Cal Echo Bike 75 Bench Press 70/50 50 Clean & Jerk 80/60 30 Burpee Over The

Component 1 (10 Minutes) 4 Sets A1. 6-8 Barbell Back Squat 2-minute rest between Component 2 (10 Minutes) 3 Sets B1. 5-10 Band & Partner Assisted Nordic Hamstring Curl Rest 90 seconds between Componen