Fittest In OK 7 - Event 1 Team Murph

WORKOUT

ALL DIVISIONS:

For time (45:00 time cap)
1 mile run w/ wreck bag
20 rounds of
5 pull ups
10 push ups
15 air squats
1 mile run w/ wreck bag

SCORE = men’s time and Women’s time added together for one total time score.

NOTES

For ALL divisions: male pair will carry 50# wreck bag & female pair will carry 35# wreck bag.  Athletes can switch off who is carrying the wreck bag however they choose.  Once the wreck bag is back to your station, athletes can begin the rounds of Cindy (5 pull ups + 10 push ups + 20 air squats).

For 20 Cindy rounds, each athlete must complete a full round before they tag their partner in. Pull-ups must be done at your teams designated pull up bars, then complete push-ups and air squats in your teams designated station. Once each partner completes 10 rounds of Cindy, they both can start their last mile run.

There are no partial points for last mile, either your team finished it or you don’t.  If one or both pairs finish all the reps, but do not complete 2nd run, their tiebreak will be the first mile run time.  If you do not complete all the reps, 1 sec will be added for each rep not completed + 10:00 for uncompleted mile.

MOVEMENT STANDARDS

Pull up: This is a standard chin-over-bar pull-up. Dead hang, kipping or butterfly pull-ups are permitted as long as all the requirements are met. The arms must be fully extended at the bottom with the feet off the ground. At the top of the movement, the chin must break the horizontal plane of the bar.

 Push up: full arm lockout at the top, in a planked position. Chest must touch ground each rep.  When pushing up off the floor the quads must leave ground the same time as your chest.  “Snaking” reps will not count.

 Air squat: Full depth for each rep with hip crease below the top of your knees and full extension of hips and knees at the top of each rep.

 

 

 

 




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