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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Coaches Choice (No Measure)

AUX – tic tac to (No Measure)

Medball tic tac to

RX: Murph (Time)

1 mile run

100 pull ups

200 push ups

300 air squats

1 mile run

Partition reps as needed

RX+: as written with a weighted vest 20/14lbs

RX: without vest

SP: banded pull ups or ring rows

Cheat sheets:

20 rounds:

5 pull ups

10 push ups

15 squats

—-OR——–

5 rounds

20 pull ups

40 push ups

60 squats
sub 1500m row if needed

MOD: Murph – modified (Time)

1 mile run or walk

10 rounds of

10 DB bent over row 20lbs/10lbs

5 knee push ups

10 air squats

800m run or walk.

sub 1500/750m row if needed.

FAM: Murph Family (Time)

Teams of 4-6 (can mix families and all do work at the same time.)

400 meter run (together)

10 rounds

5-8 year olds

3 ring rows

7 push ups

10 Air squats

100m run

Shoot and make a basket

9 to 15

10 rounds

5 pull ups or ring rows

10 push ups

15 Air squats

100m run

Shoot and make a basket

Adults

10 rounds

10 Pull ups or Ring Rows

20 push ups

30 Air Squats

100m run

Help retrive your childs ball if they miss.

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