"MURPH"

  • 0:30 Push-Up to Down Dog

  • 0:30 Air Squats

  • 10 Scap Retractions

  • 5 Kip Swings

  • 3 Strict Pull-ups or Ring Rows

     

 

Practice Round

  • 200m Easy Jog
  • 5 Pull-Ups
  • 5 Push-Ups
  • 5 Air Squats

For Time:

  • 1 Mile Run

  • 100 Pull-ups

  • 200 Push-ups

  • 300 Air Squats

  • 1 Mile Run

    * Score = Time it takes to complete the workout

COOLDOWN 

MOBILITY

    • 1:00 Couch Stretch (each side)

       

AFTER CLASS

On the Minute x 10:

  • 1 Push Jerk (building)
    Then..
  • Max Unbroken Reps With 60% of Heaviest Single From Previous Piece