A. Dynamic Stretches
B. “Partner”
(For time)
30 deficit handstand push ups 5.5/3.5”
100 pull ups
200 double unders
300m team run
30 deficit handstand push ups
70 chest to bar pull ups
200 double unders
300m team run
30 deficit handstand push ups
40 bar muscle ups
200 double unders
300m team run
30 deficit handstand push ups
(Pull ups/ BMU + DU are worked at the same time; switch as much as needed)
C. Static stretches
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
A. Dynamic Stretches B. (5 rounds) 10 strict handstand push ups 200m ski erg 300m row Rest 1 minute (Work deficit for strength) C. (15 minute clock) Every 3 minutes: 16 dbell alternating hang snatches