General: 8:00
*Grab light medball
10 Medball ground to overhead
10 Medball strict press
10 Medball wood chop each (– YouTube)
10 Meball step back lunge
10 Box step up (no medball)/ 10 Box jump + step down/ 10 Box jump over
**Progress box work each round of warm up.
3 rounds
__________
Specific: 6:00
3 Dip and drive (with barbell)
3 Strict press
6 Push press
3×3 building to first set of Push press Strength work
Every 2:00 x 5 sets
Execute 3 Push press, building to a heavy 3 for the day.
RXConditioning:
10-1 ladder of:
Dual DB push press (50/35lb.)
Box Jump Over (20’ all)
Flow: 10 Push press, 10 Box jump over, 9PP, 9BJO, 8,8,7,7, ETC….
Goal: Sub 7:00
Cap: 10:00
Intermediate:
10-1 ladder of:
Dual DB Push press (35/20lb.)
Box Jump Over (20’ all)
Flow: 10 Push press, 10 Box jump over, 9PP, 9BJO, 8,8,7,7, ETC….
Baseline:
8-1 ladder of:
Dual DB Push press (10/5lb.)
Plate Jump Over (20’ all)
Flow: 8 Push press, 8 Box jump over, 7PP, 7BJO, 6,6,5,5,4,4, ETC….
(6:00)
3×12 Single arm overhead tricep extension
Rest as needed.
For Time
1 Mile run
Today we get after some upper body strength and conditioning and incorporate the legs by means of monostructural work (aka box jumps). Our goal with today’s strength work is to keep it focused on our final set. The previous sets are simply primers as we build to a heavy 3. This will allow you to feel a heavy load and perhaps a new 3rm, but also keep you fresh enough for some high intensity in the conditioning to follow. The dumbbell weight for the push press in the conditioning should be able to go unbroken for the prescribed reps.
For the Next 28 days you will see MURPH PREP added as a finisher to your daily WOD, this is a 100% optional! The goal is to get your body ready for a long duration, high volume (pull-up, push-up, squat) workout.