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 synchronized air squats
100m team run
(With vest 20/14lb)
C. Static stretches
A. (For warm up) With a bumper 25/15lb 25 ground to overhead 25 elevated calf raise 25 overhead sit up 25 bent over row 50’ suit case...
A. (For warm up) 50 pike taps 400m jog 30 box step ups 24/20” B. “Summer Shenanigans” (Teams of 4) (For time) 50 synchronized power...
A. (For warm up) 10 assisted close stance air squats 20 legs swings each side 10 assisted close stance air squats 20 lateral leg swings...
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