Happy MLK Day! I don't know about anyone else, but once the weekend is over, I feel like I have to do a calorie burner after all of the food I consumed. I have done this workout in the past and it is a doozy.
Part 1: Make sure you warm up! I constantly research different drills on the internet and suggest you do the same. There are some amazing things you can do with a resistance band, peanut, barbell, kettlebell and lacrosse ball to loosen up. Make sure you attack the entire body for your warmup today
Part 2: "Murphish"
60 Minute Amrap
1 Mile Run with 20lb Vest. If it is cold out, use a true-form or treadmill if your gym has one. If you can't run, use a Airdyne/Assault Bike or rower as a last resort. Row 2K meters or Bike 3 miles
5 Rounds of 5 Strict Pullups, 10 Pushups, 15 Air Squats all with the weighted vest!
Repeat until 60 minutes is up. I posted something similar to this not the long ago, but I love these Navy Seal inspired workouts. They test your mental and aerobic capacity and they also test out our PIVOT gRIPS ;).
Scale accordingly! Ditch the vest if it is too much, use a resistance band to help with the pullups, do pushups to abmats if full range ones are too much, squat to a wall ball or box if you have knee issues, etc. This is why we love Crossfit! Every workout is infinity scalable.