22/04 – Half Murph
April 22, 202424/04 – Papaya
April 24, 2024WARM-UP
8:00 AMRAP:
• 25-sec Machine (easy)
• 25-sec Machine (moderate)
• 10-sec Machine (hard)
• 5 Jumping Squats
• 5 Down Dog/Seal Pose Transitions
• 5 World’s Greatest Stretch (each side)
STRENGTH
WORKOUT PREP
1:1 With Partner (Each perform then move to the next set) 30-second Bike (easy)
into
20-second Machine (moderate) into
10-second Machine (hard)
GUAVA
FIRE
Teams of 2 (1:1) (22min cap):
50-40-30-20-10 Calorie Air Bike (or Ski or Row)
*40-32-24-16-8 Women’s Calories
WATER
Teams of 2 (1:1)
40-32-24-16-8 Calorie Air Bike (30-24-18-12-6 Women’s Calories)
EARTH
Teams of 2 (1:1)
25-20-15-10-5 Calorie Air Bike (20-16-12-8-4 Women’s Calories)
POSTERIOR CHAIN
4 rounds:
• 10 Double DB Prone Row (moderate weight)
• 10 Lying DB Hamstring Curl (moderate-light weight)
• *Rest 1 minute b/t rounds
