WARMUP
AMRAP X 8 MIN
6 Bootstrappers
8 Squat with a T Spine Twist
:30 Active Hang
6 Med Ball Front Squats
8 PVC Pass Throughs
10 Scap Pull-Ups (Kip Swings on Round 2)
STRENGTH
EMOM x 10 MINUTES*
1 Hang Snatch
+
1 Snatch
*Start Light and end Moderate-Heavy. Option for Squat or Power.
(Score is Weight)
WORKOUT
“MUM-BELIEVABLE”
4 SETS
25 Wall Balls (20/14)
15 Pull-Ups
5 Snatches (135/95)
-Rest 1:30 b/t Sets-
(Score is Slowest Set)
PARTNER OPTION
IN TEAMS OF 2…
AMRAP x 20 MINUTES*
75 Wall Balls (Athlete Choice)
50 Pull-Ups
25 Snatches (Athlete Choice)**
*P1 works while P2 rests. Split work as needed.
**Option for Squat or Power.
(Score is Rounds + Reps)
OPTIONAL MURPH PREP
WEEK 2/ DAY 2
CONDITIONING + STRENGTH
800m Run
Into…
10 ROUNDS
5 Pull-Ups
10 Push-Ups
15 Air Squats
Into…
800m Run
*Earlier this week we saw 1.5 miles of running and half the volume of our bodyweight movements for Murph. Today we put those two together to tackle “”Half Murph.”” This is mean to begin dipping the toes into the volume pool and get a feel for how the combo of everything will tax the body. Goal is to keep your 800m Runs a bit faster than earlier this week and to time your rounds of BW movements to get a rough estimate of fade and how long another 10 would potentially take.
