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Monday 4/12/21

Workout of the Day

MURPH Prep Monday!!

1. Every 90 sec X 8 sets (alternate – 4 of each) 

a. Sandbag Squats – 8-10 reps (w/ 3 sec neg) – bearhug, tough weight – sub MB if needed)

b. Strict Pull-ups – 3-5 reps (w/ 3 sec neg) – add weight if 5 is easy

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4 Rounds
In 3:30
Run 400m
12 Pull-ups (kipping, sub ring Rows)
AMRAP Push-ups in remaining Time
Rest 90 sec b/w sets