Hello Murph Memorial Day 1.6.24 (GM)

Murph RX’D

For time: 1-mile run, 100 pull-ups, 200 push-ups, 300 air squats, 1-mile run

Murph INTERMIDIATE

For time: 1-mile run, 50 pull-ups, 100 push-ups, 150 air squats, 1-mile run

Murph BEGINNERS

For time: 800-m run. Then, 10 rounds of: 5 ring rows, 10 push-ups (from knees or with hands elevated on a box), 15 air squats. Then, 800-m run

ENDURANCE WOD

Every 10 min for 20 min

A. 1600/1200 m Run.

B. 2000/1500 m Row

Cash out out TABATA DU.

Day 1

1×10 1×8 1×6 1×15 back squat

4×10 hip thrust

4×8+8 Leg press drop set

4ss 20 front rack dumbell alternate lunges 2 + 9/12 heavy slam balls

3x20R+20L standing kick back mini band+ 30″R/30″L side plank feet elevated

Full body upper focused

Front squat 3 x 8-10

3 sets of 20 bar back lunges ss 20 swiss ball hamstring curls Incline bench press

3x 8-10 Chin ups

3 x max 3 sets of 12 Machine cable seated row ss max push ups

3 sets of 15 dumbbell skull crusher ss 15 dumbbell side raises 3 sets of 20 swiss ball crunches

30-40 sec swiss ball plank

Upper body FBB

A1. 3 sets of: 1’ skierg 15 Band aparts 15 push ups

A2. 4 sets of : 12-10-8-15 Barbell Strict Press

A3.4sets of: 10 Db Incline Bench Press + 15 Strict Pull ups

MIND BODY APP