Started by attempting Ring Muscle Ups in Par Cours and was successful so continued and accumulated
Then for time
Then EMOM for 5 minutes
Results: Metcon 26:06.
Buy in
For time
Results: Metcon 23:53. Final 1600m was tough.
For time (Murph Hero WOD)
Partition the Pullups, Pushups and Squats as desired. For example 20 rounds of
Results: Partitioned as shown. 38:07. First 1600m 7:32, second 8:28.
For time do one round of:
Results: This is the modified version I used, the RX version included heavier weights. Great workout, really hard. Finished in 24:58. Did the run in under 7 minutes, probably around 6:45.
Run 1 Mile / 1600 Meters.
Then do 3 rounds of the following, rest as needed between rounds:
Then do one 8 round 20/10 tabata of alternating:
Results: Ran the 1 mile in 7 minutes (barefoot on a treadmill). Since we are stuck in a hotel still, had to do a full TRX workout, but was able to do it outside in the sun at 29° C :-).