MURPH is coming! PRE Order IS OVER!
MAT is attacking Semi’s with your help.
MONDAY
Score Time
For time:
9 Deadlifts 135/95
6 Hang power cleans
3 Shoulder to overhead
7 Deadlifts
5 Hang power cleans
2 Shoulder to overhead
5 Deadlifts
3 Hang power cleans
1 Shoulder to overhead
Remaining time
Max wallball shots 20/14
TC 4
EMOM 10
6-10 Each minute
TUESDAY
AMRAP 24
Score Rounds and Reps
5 hand-release push-ups
20 Double unders
200-m run
*Add 5 Reps to HRPU each round
WEDNESDAY
Score Reps
7×5
5 Shoulder press followed
by 8-12 Push press
65% of 1RM
Same weight
3 Min rest
THURSDAY
OPEN GYM OR
Score Distance
For time
Max Handstand walk
5’= 1 rep
TC 10
Score Rounds and Reps
AMRAP 20
20 Sit ups
1 Min cardio
30 Sit ups
2 Min cardio
40 Sit ups
3 Min cardio
*Keep adding each round
-1 Min = 1 rep
FRIDAY
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
SATURDAY
Back to regular hours
