Memorial Day Murph–Monday @10am, Kickapoo HS, Springfield
This Week’s WODs
*Cycle O/Week 4 of 12*
Short Interval (NO CLASS in observance of Memorial Day): HERO WOD–“Murph”
Run 1 mile, 100 pull-ups, 200 push-ups, 300 air squats, Run 1 mile; you may partition reps as you like, run distances must be completed in their entirety at beginning and end of workout.
Total Distance: 3200m Scoring: For total time
Scaling: Scale movements or distance as needed
C2: WOD as above
Long Interval (Thurs 5:30pm): “I Wanna Go Fast”
2 Rounds: 400m at moderate pace, rest 2:00, 400m at mod/fast pace, rest 2:00, 400m at mod/fast pace, rest 2:00, 400m at FAST pace
**Rest 2:00 between rounds
*Please figure your pace PRIOR to coming to class! You WILL NEED a watch!
Total Distance: 3200m Scoring: Score TWO separate rounds
Scaling: Scale the number of rounds, or intervals as needed
WOD Notes—The “FAST” interval should be at your mile PR pace. The “mod/fast” intervals should be 2-3 sec slower than the “FAST” intervals.
WOD Math—go to http://www.coolrunning.com. Enter your mile PR time in the section ‘calculate pace.’ Change miles to meters, and enter 400. Now hit ‘calculate time’ which will give you your 400m FAST pace. Add 2-3 seconds to that time for your mod/fast pace. See below for an example…
C2: WOD as above, with row distances set at 500m.