“Murph”
For time
Run 1 mile
100 pull-ups
200 push-ups
300 squats
Run 1 mile
Wear a 20# vest
Please scale this appropriately and make sure you are well hydrated prior to coming into the gym.
Heat times are 8:00, 8:45,9:30am. No afternoon classes. Please use the following link to sign up for a heat:
A. Take 12 minutes to complete 4 sets of the following 12/9 Cal echo bike right into 5 thrusters @ 135#/95# *building load on thrusters to a tough 5 for the day *pace on bike should be tough but repea
A. 25 minute AMRAP Run 800m 150 Double unders or 150 single unders 30 Kb swings @ 70#/53# 20 pull-ups
A. Take 15 minutes to complete the following: Close grip bench press 4 sets 2-3 reps @ 95% of 3RM then complete one more set of Max UB @ 90% of 3RM B. For time 15-12-9 Power Snatches @ 115#/75# 21-15-