4/17/2019 Murph Prep Week 1 4 Strict weighted pull up E2MOM x 5 sets, building Conditioning 400m run, then 7 rounds 7 Push ups 21 Air Squats then 400m run All with 20/14lb vest for RX Cap: 18
4/16/2019 32 Hokies 7 Rounds for time 4 Squat clean and jerk 135/95 16 Deadlifts 135/95 32 Double unders
4/15/2019 Strength Snatch (power or squat) Every 2:00 x 6 sets, building Set 1/3/5 3 reps Set 2/4/6 1 rep Conditioning 10 min AMRAP 21 Hang Power Snatch 75/55 15 Burpees over the bar 9 Toes to bar
4/12/2019 Teams of 2 2,000m Row 150 DB Snatch 50/35 1,000m Row 75 DB Snatch 50/35 -1 person works at a time- Cap: 22 min
4/11/2019 Strength 2 Front Squat E2MOM x5 sets, building Conditioning For time: 50 Hang Squat cleans 135/95 *4 burpees over the bar EMOM including 0:00* Cap: 12
4/10/2019 Fight Club 3 Rounds, For Reps: 1:00 Thrusters (96/65#) 1:00 Power Cleans (95/65#) 1:00 Box Jump-Overs (24/20″) 1:00 Pull-ups 1:00 Assault Bike Cals *Rest 1:00 Between Rounds
4/9/2019 Strength 5 Bench Press E2MOM x 5 sets, building Conditioning 4 Rounds for time: 1:00 Front rack hold 135/95 14 Strict HSPU Cap: 12
4/8/2019 Strength 1 Back squat EMOM x 10 min @80% across Conditioning 10 min AMRAP 15 Wall balls 20/14 10 Toes to bar 35 Double unders
4/5/2019 Teams of 2 75/55 Cal bike 75 DBL KB Hang Snatch 35/26 75 DBL KB Thrusters 35/26 50 Ring dips 75 DBL KB Thrusters 35/26 75 DBL KB Hang Snatch 35/26 75/55 Cal bike Cap: 25
4/4/2019 Strength 1 Power Snatch EMOM x 8 minutes Conditioning 8 round for time: 100m run 10 Power snatch 75/55 Cap: 16