Rob & Brad
Warmup
4:00 Minutes
:30 Marching on the spot, high knees
6 Worlds Greatest Stretch (total)
36 Flutter Kicks (total)
WOD
OPTION 1.
AMRAP in 12:00 Minutes
20 Reverse Lunges (total)
20 Alt. Chair Step ups (total)
20 Alt. VUps (total)
OPTION 2.
AMRAP in 12:00 Minutes
20 Backpack Reverse Lunges
20 Alt. Chair Stepups
15 Backpack Situps
OPTION 3.
AMRAP in 12:00 Minutes
20 Single DB Reverse Reverse Lunges (50lbs/35lbs)
20 Single DB Box Step ups (total)
20 Alt. VUps
ACCESSORY WORK
3 Rounds
10 Single Leg Hip Bridges (each side)
10 Single Arm DB upright row (each side)
10 Deadbugs
Post scores to comments
CrossFit Division 
Team JJT ringing in May with Murph
I did “Mostly” Murph
1 mile run
20 rounds of:
3 strict pull-ups
10 push-ups
15 squats
1 mile run
14lb vest
52:19
May Murph for team JJT
Today I did the full mile bookends, with 15 rounds of 3/10/15 in the middle. Added a band and went to the knees after round 8.
Round times
R1 | 10:54 |
R2 | 01:46 | -548 s
R3 | 01:28 | -18 s
R4 | 02:06 | +38 s
R5 | 01:52 | -14 s
R6 | 01:59 | +7 s
R7 | 02:11 | +12 s
R8 | 01:55 | -16 s
R9 | 01:57 | +2 s
R10 | 01:45 | -12 s
R11 | 01:32 | -13 s
R12 | 02:03 | +31 s
R13 | 01:42 | -21 s
R14 | 01:43 | +1 s
R15 | 01:37 | -6 s
R16 | 01:36 | -1 s
R17 | 14:13 | +757 s
Option 3 15 lb DB
3 rounds plus 20 reverse lunges and 20 box step ups. Don’t usually workout in between night shifts but it felt good! Especially with the sun shining!