WOD Brief

METCON – If you are doing Murph this is a great way to get comfortable with the vest if you are planning on wearing one. This also has a well-known benchmark (Cindy) nestled in with 200m runs for those just trying to gain overall fitness.

Murph AMRAP Style

30min w/Partner (1 work, 1 rests. Teammates complete full rounds before switching) 

200m Run

5 Pull Ups

10 Push Ups

15 Squats

  • The parking lot is the best choice for today’s metcon.
  • No partner? No problem – just rest the same amount of time it takes you to do 1 round.


Open/Performance – 20/14lb weight vest

Fitness – as written above

Scaled – 200m Run 5-5-10


Accessory Work/Recovery

3 Rounds of:

10 Plate Raises

20 Band Pull Aparts

1min/Side Couch Strength


**Optional Strength Work Suggested BEFORE class**

1 Hang Power Clean +  1 Power Clean + 1 Split Jerk (In Barbell – is that where we should post the extra?)


  • Building in weight over 6-7 sets