Memorial Day MURPH – 7am and 9am

Dynamic Warm Up- Mobility Prepare for:

A. Strength:
3-3-3
Push Press
*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:
FOR TIME (7 min hard cap)
50/40 Cal Bike
50 Up-Downs
(Score is Time)

2 min rest

EMOM x 15 MINUTES
MIN 1 – 5 DB Push Press + 4 DB Push Jerks + 3 DB Split Jerk (50/35)|(35/20)
MIN 2 – 200/150m Row
MIN 3 – 2-3 Rope Climbs
(No Measure)

C. Finisher:
400m KB Farmer Carry (70/53)|(53/35) or as heavy as form allows

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