A)CONDITIONING
“MURPH”
FOR TIME:
1 MILE RUN
100 PULLUPS
200 PUSHUPS
300 AIR SQUAT
1 MILE RUN
*USE BODY ARMOUR OR 20 LB.WEIGHTED VEST FOR RX
-RESPECT THE WOD, RESPECT YOUR PARTNERS.BE CAREFUL WITH THE STANDARDS.
-DON BREAK THE MURPH. MURPH IS A MENTAL TOUGHNESS TEST. THE MURPH BROKEN IS ANOTHER WOD.
-FORGET THE CLOCK & ENJOY THE PAIN
A)OLY
EVERY 90″ FOR 12 MIN
HANG CLEAN+CLEAN
1 60%
2 65%
3 70%
CLEAN
4-5 2X75%
6 80%
7-8 85%
B)SWOD
DEADLIFT [email protected]%
C)CONDITIONING
“DT”
5 RFT
12 DEADLIFT(70/47,5)
9 HANG POWER CLEAN
6 PUSH JERK
