Murph Week

Monday

Metcon
Murph
1 mile Run

100 Pull-Ups
200 Push-Ups
300 Air Squats

1 mile Run

Aim aka Purpose of the Workout
Full Body & Mind Test

Mobility
Straddle Stretch
Ring Lat Stretch
Pec Stretch

Tuesday

Metcon
After Murph
10m Backward Sled March
8 One Arm Row
20 OH Banded Dead Bugs

After Murph
10m Stiff Leg Bear Crawls Walks
8 Straddle Press
20 Dumbbell Alt V Ups

Aim aka Purpose of the Workout
Active Recovery Day

Mobility
Pigeon Stretch
Underneath Stretch

Wednesday

Metcon
Ice Ice Baby
6 Rounds of:
3 min work
300/200m Row
300/200m Ski
1 min Rest

Aim aka Purpose of the Workout
Ability to recover

Mobility
Straight Leg Crossover
Figure Four Stretch

Thursday

Metcon
Killiney Hill
3-6-9-12-15-18-21
Power Clean 52/36kg
Burpee Box Jumps

Aim aka Purpose of the Workout
Power Development

Mobility
Box Shoulder Stretch
Straddle Stretch

Friday

Metcon
Anastasia
21-15-9-6-3
Sumo Deadlift High Pull 35/20kg
Thrusters 35/20kg
V-ups

Aim aka Purpose of the Workout
Power, coordination, and core

Mobility
Wrist Stretch
Straddle Stretch

Saturday

Metcon
Here we come
400m Run
250m Ski
400m Run
20m Sled Push
400m Run
20m Sled Pull
400m Run
40m Burpee Broad Jumps
400m Run
250m Row
400m Run
100m Farmer Carry
400m Run
50m Lunges
400m Run
50m Wall Balls

Aim aka Purpose of the Workout
Engine Builder

Mobility
Straddle Stretch