WOD — May 4, 2026

CrossFit – Mon, May 4

Murph Prep Warm-up

3 min Cardio

then… 8 min CAP:

10 Banded pull-aparts>scap push-ups>push-up

10 scap pull-ups>RIng Row> kips/pull-ups

10 90/90s>BW lunges>air squats

Murph Prep Week 4 (AMRAP – Reps)

Week 4 Workout

(RX’d)
For Time:
800m Run
30 Pull-Ups
60 Push-Ups
90 Air Squats
400m Run
20 Pull-Ups
40 Push-Ups
60 Air Squats
200m Run
10 Pull-Ups
20 Push-Ups
30 Air Squats

Scaled:
For Time:
800m Run
25 Pull-Ups / Jumping pull ups
50 Push-Ups
75 Air Squats
400m Run
15 Pull-Ups
30 Push-Ups
50 Air Squats
200m Run
5 Pull-Ups
10 Push-Ups
25 Air Squats

Target time: 18-20 minutes
Time cap: 30 minutes