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WOD
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Complete for time:
Run 2 Miles
Please see below!
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Upper Body Pulling
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Complete 3 Sets of:
3 Strict Pull-ups
10 Banded Pull-Downs + :10 pause at thighs after last rep
10 Ring Rows
Got tons of strict pull-ups? Add weight or complete a larger set.
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Both father and son PR their deadlift on the same day? Yes please! Way to go Jim and Michael!!!
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But Why???
In about 5 weeks most of you are going to run 1 mile before 100 pull-ups, 200 push-ups, and 300 squats, then run a mile after. Many of you will do this with an extra 14# or 20# vest. You don’t want Murph to be the first time you run that distance. That is not a good approach!
For today we’ll be running our Murph course twice. After the first mile you’ll run to the roll-up door where the coach will record your 1-mile split, then you’ll hit mile 2. A great goal is sub-20 for 2 mies. If you know that your mile time is over 12 minutes, consider scaling to a 1.5 mile effort. If you’re planning on wearing a vest for Murph, today would be a good day to throw that thing on and log some miles.
As CrossFitters, it’s genetically ingrained in 92% of us to dislike running long distances. Which is exactly why we’re doing it today!
