This WOD was a version of "Murph." Now, this WOD is a hero WOD in tribute of a fallen soldier, so don't be surprised if it takes you a while. You have to do the step ups together (both the beginning and the end), but you can break up the rows, push ups, and squats however you like. You just have to finish all of them before you do the last set of step ups.
None of these exercises are particularly dangerous, but for the sake of not learning bad habits, keep a good lumbar curve during your air squats and keep your back flat when doing the rows. These things will matter when you start doing other exercises and the muscle memory kicks in.
Warm Up
2 rounds of:
- 25 jumping jacks
- 5 T Push Ups
- 10 bottom downs
- 10 good mornings without bar
- 10 arm circles
WoD
- 300 step ups
- Break these up however you like, but complete them all before moving on:
- 100 barbell row
- 200 push ups
- 300 air squats
- 300 step ups
Exercises
- T Push Ups
Drop down in to a push up position, and lower your body until your chest hits the ground. Push your body up off the ground, but as your arms start to get fully extended, lift one of them off of the ground. Rotate your torso towards the side where you lifted the arm, so that you are now facing sideways rather than towards the ground. At the same time, extend the arm you lifted straight up in the air. This is actually where the name comes from: at full extension, your body will make something of a T-shape. Lower your arm and rotate your torso back in to a regular push up position. Repeat this motion by lifting your other arm in to the air to complete a single rep.
- Bottom Downs
From a standing position, reach down and touch your toes. Without letting go of your toes, squat down in to a full squat. Hold the bottom of this position for three seconds, and then stand up without letting go of your toes. Your feet should be as close to locked out as possible, so that you're essentially bending down to reach your toes. Hold that position for three seconds in order to finish the rep. The idea behind the hold is to ensure that you don't cheat by only coming up or squatting down part of the way.
- Good Mornings without Bar
Stand with your legs about shoulder width apart, and put your hands on the back of your neck. Don't apply pressure (that's bad for your neck), just rest your hands there. Bend your knees slightly, and bend at the waist (as if you’re bowing) while keeping your eyes forward. Keep your back flat as you do that, and finish so that your back is parallel to the ground. Come back up to standing to finish the rep.
- Arm Circles
From a standing position, rotate your arm without extending your arm away from you. You're essentially making a windmill of your arm. Do this in both a clockwise and counter-clockwise motion for each arm, so that you fully warm up & stretch the muscles. Most people just do 10 rotations forward with one arm, 10 rotations backward with the same arm, and then they repeat this with the other arm.
- Step Ups
Set up a platform with one riser on each side. Step up onto the platform, one leg at a time, and then come back down one leg at a time. Stepping up with both legs & stepping down with both legs counts as a single rep. The faster you do this, the more it feels like a "quick feet" exercise. Even though it's only 1 riser, make sure you look down as you're doing this. After a while, your legs can feel tired enough where you'll slip if you're not careful.
- Barbell Row
You can use the same platform that you used for the step ups. With that in place, kneel on top of your platform and put the barbell on one side of it. You want the hand holding the weight to be hanging over the side of the platform. Bend forward until your back is flat (like a table top). Start from the bottom and pull the weight up to chest level. Bring it back down to the bottom to finish the rep.
- Push Ups
Bring your chest to the ground for every single rep, and when you come up, make sure your arms are fully extended.
- Air Squats
Make sure that when you go down, your thighs are at least parallel to the ground. If you can, squat farther down than parallel, so that your bottom ends up closer to the ground than your knees. You want to keep your weight on your heels the whole time, that will help ensure you keep a good lumbar curve & will help with any potential balance issues. For some people, it helps to look up at about 45 degrees to ensure you're not leaning forward & straining your lower back. To ensure this happens, you can throw your hands up to 45 degrees and focus your eyes on your hands on each rep.
No comments:
Post a Comment