Monday 4/19/21

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Pull-Ups and Push-Ups are the meat of the Hero WOD Murph. You will alternate between 0:20 of Pull-Ups (butterfly, kipping, or box) and 0:20 of Push-Ups.
Good form builds strength. Bad form does not. Because we often see bad form with push-ups, the scorable portion for this station is total pull-ups only. Focus on the key points as seen below with each rep you do. You may even grab a box to do elevated push-ups as well.

https://youtu.be/kXrLAW0JaNA

Murph begins and ends with a mile run. We will be accumulating 1200 meters in this station with FAST rounds of push-ups and barbell rows between.
In order to finish this WOD your runs must be around 3:00 each and your push-ups and rows should be about the same. Take a look at the clock BEFORE you head out for your final run. We don't want you down the road when the timer goes off.
Fit will run around the upper parking lot loop so you can stay close by on your final runs.
Be sure to stand all the way up with the bar, THEN hinge into your barbell row. This keeps the back nice and flat through the movement.

https://youtu.be/FGpfdjHCbNA

9 minute Up Ladder. Reps increase by 6 each round. We encourage you to write the rep scheme down.
You will start the WOD with Tuck-Ups, and you will do Tuck-Ups between each set of Kettlebell Swings and Medicine Ball tosses.

For example:

https://youtu.be/embYcssxPYE