For time:

1 Mile run

100 Pull-ups

200 Push-ups

300 Squats

1 Mile run

Partition the pull-ups, push-ups, and squats as needed.  If you have a twenty pound vest or body armor – wear it!  This is Gerson's birthday WOD – happy b-day old man.

Post time and thoughts to comments.


Gerson, beginning the descent into another thruster.

There is not a more functional movement than the air squat.  The movement itself is elemental and necessary for independent living.  This is demonstrated simply through the ability to stand up from a seated position.  The squat incorporates much of the muscle that makes up the posterior chain, as well as many others.  To quote Coach Glassman, "The squat is no more an invention of a coach or trainer than is the hiccup or sneeze."

Though the squat is a totally natural human movement, the mastery of the mechanics of the squat is detrimental to performing the movement safely, efficiently, and effectively.  Let's quickly review.  First, take a moment to dial in the set-up.  Start from the ground and move up.  Your heels should be located directly under the shoulders with your toes pointed comfortably outward.  Weight the heels.  The knees and hips should start and return to a fully extended and locked out position.  The lower back should be curved so that the spinal erectors are engaged throughout the movement.  Lastly, the chest should be pulled back with the abdominals tight like a tiger.

The execution of the squat should begin with the hips moving back and down with your eyes focused straight ahead.  As the hips move back the knees should track on top of (parallel) the feet, keeping the knees behind the toes.  Continue down in a controlled fashion (hip flexion) until the crease of the hips have reached a point below the knee caps.  With a tight midsection, rise out of the squat by continuing to engage the posterior chain until the hips and knees have returned to a fully extended, locked out position. 

Remember, mechanics first, consistency second, then intensity.  Without establishing proper mechanics, you're just just another ugly squat.


  1. James :

    Damn you, Gerson, how come your birthday had to fall on a Sunday? I wanna do Murph!!!
    Happy birthday anyway. Good seeing you all at the game last night.

  2. Emmalee :

    Happy Birthday!!!

  3. erin :

    Happy B-Day Gerson! I am so bummed I am working today…Murph is not one to do alone…next time! Have fun peeps!

  4. Cherie :

    “Tight like a tiger” I like that Matt not sure if it makes sense but its funny.
    Happy B-day Gerson.
    Thank you to Heather, Jen and Zac for staying while I complete my WOD – No way I would have finished had they not been there. Thanks guys

  5. Joylyn :

    Happy Birthday Gerson! I’m sad to have missed “Murph” today….we’ll have to have a makeup day…..props to you all today, sounds like it was inspiring.
    Zippy–I heard u wreaked havoc at the gym today as always–strong work!

  6. Holly :

    Oh man, I’m glad I skipped this one after my birthday celebration! I think it wouldve killed me! haha. Next time!

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