MURPH is coming! Shirts should arrive Friday.
MONDAY
Work for 10 minutes
Developing the turn over on the low rings
- set up position-feet under rings with false grip
- pull to sternum
- turn over shoulders forward hips back, bottom of rings
- press to support
Score Reps
EMOM 14:
Odd min | 5 front squats
Even min | 5 muscle-ups
RX=*unbroken FS @ about 60%
Bar or Ring
TUESDAY
Score Time
5 sets for time:
10 Ring dips 400-m Run
– Rest 3:00 between rounds.
– Score is slowest round.
TC 35
WEDNESDAY
Score Weight
8 Sets of the following complex:
3 Snatch grip deadlifts 2 Hang power snatches
1 Overhead squat
THURSDAY
OPEN GYM OR
Score Time
5 rounds for time:
8 alternating front rack lunges 115/75
8 push presses
400-m row
8×3
Start @ 65%
Add 3-5%
Rest 3min
FRIDAY
Score Time
For time:
80 DB box step-ups 24/20, 50/35
– Every minute on the minute, starting at :00, perform 20 double-unders.
– Use two dumbbells.
TC 12
Score Reps
10 Push ups
*Wear vest if you plan to use one in MURPH to see if we are capable of all 80 in eight mins.
SATURDAY
Back to regular hours
