Murph Prep Weekend!

We had our first Murph Prep April 8th and I saw a few of our gymfam posted another Murph prep workout… I loved that!  Last year we had our Murph Prep days for Monday’s programming, but this year being quarantined, I will program them on Fridays to give it a chance to be done anytime during your weekend where we will most likely have more time…. or if we don’t have a chance to get to it, we can sub Monday’s workout for it.  It may be possible we will have our doors open right around the corner of our annual Memorial Day Murph.  It’ll be like, “Wow how have you been? You been working out?  Well in case not, we’re doing Murph!”  I think that will actually be a super fun way to jump start our Re-opening after all this crazy and awkward times, and do so with a bang!

24th Of April Year 2020

Conditioning

IWT
AMRAP 30
2 Minute Run (About 400m)
10 Pull-Ups or Bent Over Rows or Reverse Incline Rows (the double chair set up with a shovel handle)
30 Squats
2 Minute Run
20 Push-Ups
40 Squats

SIWT 

Strength
EMOM 15 – 5 Minute Blocks
Minute 0-4
6 Power Cleans
Minute 5-9
3 Power Cleans
Minute 10-14
2 SQUAT Cleans

Conditioning
AMRAP 30
2 Minute Run (About 400m)
10 Pull-Ups or Bent Over Row or Reserve Incline Rows (like the double chair set up we’ve done in past variations)
30 Squats
2 Minute Run
20 Push-Ups
40 Squats


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