Murph Season – Week 1

Monday

Smyths
3 Rounds
200m Run
20 Burpees
200m Run
20 Wall Balls
200m Run
20 Sit Ups

Aim: Cardio Test

Mobility
Straddle Stretch
Scorpion Stretch

Tuesday

Top 10%
AMRAP 18
5 Toes to Bar
8 DB Shoulder to Overhead 22.5/15kg
11 Hang DB Reverse Lunges Each Leg

Aim: Testing your grip

Mobility
Samson Stretch
Break Dance Stretch

Wednesday

Ice cream brownie
6 rounds for time:
10 Power Cleans 52/35
10 Push Ups

Mobility
Peck Stretch
Capsule Stretch

Thursday

Art of mediocre
AMRAP 18
6 Box Step Overs 22.5/15kg
12 Chest To Bar Pull Ups
18 Cal Ski/Row

Mobility
Forearm Stretch
Bretzel Stretch

Friday

Look who’s back
10,9,8,7,6,5,4,3,2,1
KB Swings
Ring Dips
V-Ups

Mobility
Shoulder Extension Stretch
Seal Stretch

Saturday

Soft C O’R
400m Runn
3 Rope Climbs
7 Squat Snatches 61/43kg

Aim: Weightlifting under fatigue

Mobility
Wall Hinging Stretch
Straight Leg Crossover Stretch