MURPH

Competition Class

Strength

Skills&Drills

GYMNASTICS
A. 3 x Ring Series
1 Strict L-Sit Muscle Up (use spotter if necessary)
3 Ring Dips (2/2/2/2 tempo)
1 5sec L-sit
1 Front Roll (or attempt)
1 Slow Negative MU
1 Back Lever Flat w/ 2 leg straddle (5sec)
1 Skin the Cat (5 sec)
1 Front Lever w/ 2 leg straddle (5sec)
3 Strict L-sit chest to ring pull-ups
B. 5min AMRAP
1, 2, 3, 4, 5, 1, 2, 3, 4, 5, 1, 2, 3, 4, 5
Ring Muscle Ups
*if you fail before 5, start back @ 1
*note total reps in 5min

OLYMPIC WEIGHTLIFTING
A. 3x3 Muscle Cleans + 3 Tall Cleans + 3 Jerks
B. 11 x 1 Powerr Clean & Jerk
65/70/75/70/75/80/75/80/85/70/70
C. 5 x 1 Clean Pulls @ 105%

MetCon

CLASS

MURPH

Run 1 mile
100 Pull-ups*
200 Push-ups*
300 Squats*
Run 1 mile
--50min time cap--

Workout starts and finishes with 1 mile run
*pull-ups, push-ups & squats can be partitioned anyway you see fit

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.