EMOM Even Minutes (0,2,4,6,8,10): 6-8 Bench Press Odd Minutes (1,3,5,7,9,11): 5 Bent-over Row Ascending Ladder, 20 min cap 2 Kip Swings (increase by 2 reps
Back Squats, 5×3, 60%-70% with 3-5s pause every 2 minutes Descending Ladder, 24 min cap Double Unders 100, 90, 80, 70 … (decrease by 10
Strict Press/Push Press, 4×10 every 2 minutes Progressive overload, every set strict press until you need to push press to reach 10 reps 9 min
Mini Murph Run 5 laps then 10 Rounds of: 7 Pull-ups 10 Push-ups 15 Air Squats Run 5 laps 40 Minute Cap
MURPH SHIRT ORDER CLICK HERE Snatch, EMOM 5×3 TNG 1 min rest 4×2 TNG 1 min rest 3×1 For Time, 25 min cap 15 HSPU
MURPH SHIRT ORDER CLICK HERE 40 min cap Rowling 200/150m (10 frames max) _____ = # above or below the 200/150 ____ KBS ____ Box
