MURPH

 

Sunday

 

Saturday- Row 2k

 Conditioning: for time

Row 2 K

*emom- 5 KB swings

Thursday

      10 Rounds for time

30 DUBS

8 DB snatches

7 powercleans

Or……

       3 Rounds for time

10 Power cleans (95/65)

200 meter farmer carry (50/35)

10 DB snatches 

Sunday- Murph prep

      Murph prep

Amrap-7

Run 200 meters

10 pull ups

* Rest 3 minutes 

Amrap-7

Run 200

15 push ups

* Rest 3 minutes

Amrap-7

Run 200

25 squats

Sunday

      KEEP IT AT 100

For time: 100 shoulder press (65/95)

*emom- farmer carry 50 meters

OR…….

Saturday

      Wod

10-9-8-7-6-5-4-3-2-1

KB Swings

1-2-3-4-5-6/7-8-9-10

Deadlifts

* 10 TTB btw Rounds

Thursday

 

Wednesday

 WOD for time:

60 Clean & jerks

   * EMOM - 10 Wallballs 

Thursday

           5 Rounds for time

50 DUBS

10 Deadlifts

200 meter run

* add weight each round 

Power Cindy

 

Saturday

 

Or

Thursday