Watch this short video and you will know why we do “MURPH”.
Warm-up: 3 rounds of 20 Cal Bike, 100 clicks, and 5 DB OH Press each arm. Dynamic Stretch
Strength: DB Snatch/GHD Sit-ups
10+15 8+15 6+15 4+15
Build weight on the DB Snatches up to your WOD Wt.
WOD: 33’S THE NEW 23
15 min. AMRAP
33 Double Unders
23 Wallball 20/14
10 DB Snatch 50/35
Icing: Saddle 3 min. Seated CrossShin 2 min ES.