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. Dynamic Stretches B. (3 rounds) 15 ring rows 21 push press wall balls 20/14lb C. (For Strength/ Technique) 10 sets of: 3 strict...
A. Dynamic Stretches B. “Dirty Microwave” (Teams of 4) For time: Partner 1 & 2 starts: (4 rounds) 20 hang cleans 165/115lb 10 wall walks...
A. Dynamic Stretches B. (For quality) 90 second barbell quad smash each side 15 x (1 front squat + 1 back squat 45/35lb) C. (For...
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