Memorial Day MURPH – 7am and 9am

Dynamic Warm Up- Mobility Prepare for:

A. Strength:
3×3 Front Squat

Set 1 – 65-70% x 3
Set 2 – 75-80% x 3
Set 3 – 85-90% x 3+

3+ means athlete performs max reps at that weight with the goal of at least 3.

(Score is Load plus max reps on final set.  **if done right, this number should be low)

B.WOD Point “Break”
For Time of:
Front Squat (155/105)|(135/95)
Bar Facing Burpee

C. Cool down: 
For Recovery
3:00 Banded Hamstring Stretch
3:00 Forearm Smash

*For both exercises, perform 1:30 on one side then 1:30 on the opposite side.





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