Friday, May 12, 2023

Murph Prep

Friday, May 12, 2023

Garage Gym

1300

Warm Up

Crossover Symmetry
Kip Swings

“House of the Rising Sun”

4 Rounds for Time
200m Run
10 Pull-Ups
15 Push-Ups
40 Air Squats
15 Push-Ups
10 Pull-Ups
200m Run
Rest 2:00 minutes between intervals

I kept the runs, but scaled the calisthenics volume to 1-8-20-8-1 and felt really good about the effort.

Round 1 - 4:34
Round 2 - 4:32
Round 3 - 4:32
Round 4 - 4:38

It was not until I did the math, did I realize how consistent my splits were.  

Programming from Vintage CrossFit

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