24.11.18

WOD
Skölun fyrir armbeygjur:
*Hendur á upphækkun (stöng í rig)

### ATH. Armbeygjur á hnjám eru margfalt auðveldari!!
Þú notar miklu færri vöðva en þú gerir í venjulegum armbeygjum.
Armbeygjur með hendur á upphækkun gefa þér nákvæmlega sama átak fyrir alla vöðva líkamans = Þú nærð bætingum miklu hraðar.

Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.

Skalanir:

### "Murph" (Partitioned)
1 Mile Run
20 Rounds:
5 Pull-ups, 10 Push-ups, 15 Air Squats
1 Mile Run

### "Murph" (Option A)
800 Meter Run
7 Rounds:
5 Pull-ups, 10 Push-ups, 15 Squats
800 Meter Run

### "Murph" (Option B)
1 Mile Run
12 Rounds:
5 Pull-ups, 10 Pushups, 15 Squats
1 Mile Run

PARTNER Murph (AMRAP – Rounds and Reps)
Teams of 2

AMRAP 45 min
1600 Meters Run
100 Pull-ups
200 Push-ups
300 Squats
1600 Meters Run

*Run is performed by both athletes at the same time, both will have to finish 1600 meters before starting the pull ups
*Team completes 100, 200, 300 together, break up as needed

Skölun fyrir armbeygjur:
*Hendur á upphækkun (stöng í rig)
### ATH. Armbeygjur á hnjám eru margfalt auðveldari!! Þú notar einnig miklu færri vöðva en þú gerir í venjulegum armbeygjum og armbeygjum með hendur á upphækkun.

Sc1:
1200 Meters Run
100 Jumping Pull-ups
150 Push-ups
200 Squats
1200 Meters Run

Sc2:
1000 Meters Run
100 Jumping Pull-ups
100 Push-ups
100 Squats
1000 Meters Run

WOD WARM UP
## :30 Seconds
Jumping Jacks
Quad Stretch
Knuckle Drags
Side Lunge
Active Spidermans
Active Samson
Push-ups to Down Dog
Air Squats

### Movement Prep
10 Scap Pull-ups
10 Kipping Swings
1-3 Strict Pull-ups
3 Kipping Pull-ups

### Movement Prep
10 Second Push-up Plank hold
10 Second Bottom Position Hold
5 Push-ups

### Movement Prep
10 Second Bottom Position Hold
5 Pausing Air Squats (2 Seconds at Top and Bottom)

## 1 Round
100 Meter Run
3 Pull-ups
6 Push-ups
9 Air Squats

CategoryWOD