JP CrossFit – WOD

Stimulus

Threshold

Murph Prep! (Time)

4 rounds for time of:

800m run

–3 min rest between rounds–

30min cap!

RX+: weight vest (only if you’re planning on doing weight vest murph or have like a 3 min 800)

Run substitutions:

1,000/800m-meter row/Ski-erg

2,500/1,750 meter Assault or Echo bike
Scale runs to take around 4 min (based off an 8 min mile). You are hitting these runs HOT! Wear running shoes and bring a watch or phone for timing purposes. Murph prep baby!