Strength & Conditioning
"Murph"
For Time:
1 mile run
100 Pull Ups
200 Push Ups
300 Air Squats
1 mile run
Weekly Extra Credit
Gymnastics
1) 5 Super Sets:
10 Strict Ring Row (body parallel to ground)
10 Strict Dips
2) EMOM 10
3 to 5 HSPU (AHAP)
3) AMRAP 10
15 GHD
10 m HS Walk
2 Rope Climbs
10 m HS Walk
Strength
1) EMOM 20
1 Power Snatch + 1 Squat Snatch (not tng)
2) 7 sets of 1 rep Tempo Front Squat @ 88-92% (3 second descent, 1 second pause)
3) 6 sets of 3 Jerk Dip Drives @ 100-110% of max jerk
3 second jerk dip drive, 1 second pause, explosive hip extension
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