Great job to everyone who came on Saturday and did Murph for our SEAL graduation workout!
Final assessment! Compare results to January 2. If you did Murph on Saturday, work on mobility and recovery today if needed, and you can make your final assessment up another day this week.
Monday
Baseline
3 Rounds
200m Run
10 Air Squats
10/10 Arm Circles (10 fwd/ 10 bkwd)
Strength
5 Rounds
5 Double FSQ (modify to GSQ)
*Keep it fairly light
Work Capacity
For time
500m Run
40 Air Squats
30 Butterfly Situps
20 HRPU
10 Pullups (kipping is fine, but chin must clear the bar! Modify with band, jumping pullups, or ring rows)
Durability
Yoga Hip and Shoulder Mobility