WOD:

#Murph Prep Monday (Individual)
25 Minute AMRAP
5 Strict Pull-Up
10 Push-Up
15 Air Squat
*All w/20lb/14lb vest.

#Murph Prep Monday (Partner)
25 Min Partner AMRAP
5 Strict Pull-Up
10 Push-Up
15 Air Squat
*All w/20lb/14lb vest.
-Switch rounds back and forth with your partner-

STRENGTH:

Pause Snatch Pull (pause at the top of the “finish”) + Power Snatch + Panda Pull + Snatch:
– (1+1+1+1) x 2 sets @ 60% 1RM Snatch
– (1+1+1+1) x 2 sets @ 65% 1RM Snatch
*Rest 2 minutes between sets *

Snatch:
– 2×3 reps @ 70%
– 2×2 reps @ 75%
– 2×1 rep @ 80%.
* Rest 60-90 seconds between sets

Snatch Deadlift + High Hang Shrug:
– (3+5)x 3 sets @ 90% 1RM Snatch
* Rest 60-90 seconds between sets

In The Hole Front Squat: In the hole front squats
– 5×3 (Build in weight)
– Perform 5 Tall Box Jump in between front squat sets.
* rest 60-90 seconds between sets *

OPTIONAL RUNNING PROGRAM:

Hinshaw 12 Week Mile PR Program (Week 1, Workout 1)
5 Sets
200m run (fast),
200m recovery walk/jog,
500m run (fast),
15sec rest
-Walk 100m walk b/t sets-

Total Meters: 4500
Total Miles: 2.8

Rich Fronings Paces:

Fast: 21.0-22.4sec per 100m

Slow Jog: 40sec per 100m

Fast Walk: 45sec per 100m

Slow Walk: 75sec per 100m