Memorial day “Murph” aftermath.:)

 

Conditioning & Strength:

Run 200m

Rest 1 minute

Run 400m

Rest 2 minutes

Run 600m

(10:00 cap)

 

…rest 3 minutes…

Perform as many rounds and reps as possible in 5 minutes of:

10 Wall-Ball Shots (20/14) @ (12/9′)

20 Double Unders

 

…rest 2 minutes…

Perform as many rounds and reps as possible in 5 minutes of:

10 Calories Rowed

20 Sit-ups

 

…rest 2 minutes…

Perform as many rounds and reps as possible in 5 minutes of:

10 Handstand Push-ups

20 Box Jumps (30/24″)

 

…rest 6 minutes…

12-9-6 rep rounds for time of:

Deadlifts (225/153)

Strict Chest-2-Bar Pull-ups

(5:00 cap)

 

Mobility:

Olympic Wall Squat – 2:00

Lateral Opener – 2:00 per side

Hip capsule – 2:00 per side

 

 

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