Some possibilities for “MURPH”. Start times on the morning of the 25th will be: 6:30, 7:45, and 9:00. This includes a 15 min. Pre-workout ceremony. Please sign-up on the whiteboard if you plan on doing “MURPH”. We need to know how much Food to prepare.
WARM-UP:
2 Rounds of
10/8 Calorie Push Pull, Clean Warm-up (Power Cleans)
Dynamic Stretch
STRENGTH:
Power Clean / S2OH
3 + 2 EMOM for 5 min.
Clean and Jerk
2 Reps EMOM for 5 min.
WOD: THE BREAK-IN
For Total Clean and Jerk Reps:
0:00 to 6 Min.
800m. Run
Max Reps of Clean and Jerk 155/105
6 Min. to 8 Min.
Rest
8 Min. to 12 min.
400m. Run
Max Reps of Clean and Jerk 135/95
12 Min. to 14 Min.
Rest
14 Min. to 16 min.
200m. Run
Max Reps of Clean and Jerk 95/65
ICING:
Muscle-up Progressions
KOT – Nordic 10 Reps
Sign-up for “MURPH”. We need to know how much food to buy for the Event next SATURDAY!!!