A. Dynamic Stretches
B. (For Strength/ Technique)
Barbell single leg deadlift
12-10-8 each side
C. (15 minute clock)
0:00-5:00:
40 pull ups
Max double unders for remaining
5:00-10:00:
30 chest to bar pull ups
Max double unders for remaining
10:00-15:00:
20 bar muscle ups
Max double unders for remaining
D. (4 minute max)
Handstand shoulder taps
(Same side taps)
E. 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