A. Dynamic Stretches
B. “Partner”
(3 rounds each for time)
25 push press wall ball 30/20lb
weighted plank 45/35lb
(Switch every round)
C. (14 minute clock)
12 power cleans 135/95lb
10 power cleans 155/105lb
8 power cleans 185/125lb
6 power cleans 205/145lb
4 power cleans 225/155lb
Max for remainder: power cleans 245/165lb
(Rest 1 minute after each set of cleans)
D. (Every minute for 6 minutes)
40 second suit case hold 100/70lb
(Switch sides each minute)
E. Static stretches
A. Dynamic Stretches B. (For Strength/ Technique) Shoulder press 3-3-3 1-1-1 (Build by feel; first set starts 75%+) C. (20 minute clock) Every 4 minutes: 2 minute cap: 200m run 15 box jumps 24/20” 2 m
A. Dynamic Stretches B. “Team Murph Prep” (Teams of 3) (For time) (5 rounds) 30 pull ups (switch every 5) 100m team run (5 rounds) 20 team synchronized push ups 100m team run (5 rounds) 30 team synchr
A. Dynamic Stretches B. (2 rounds) 1 minute hip flexor smash each side 1 minute couch stretch each side 15 good mornings 45/35lb C. (For Strength/ Technique) Deadlift 3-3-3 1-1-1 (Build by feel; first