MURPH

Competition Class

Strength

SKILLS&DRILLS

GYMNASTICS CONDITIONING

5min AMRAP
30-20-10
m HS Walk
GHD Sit-ups

5min AMRAP
2 - 4 - 6 - 8 - 10... Burpee Box Jump Overs 30/24
1 - 2 - 3 - 4 - 5 .... Muscle Ups

5min AMRAP
6 MB Over the Shoulder 150/100 (AFAP)
10 ALT Pistols 35/25

Rest 3-5min between AMRAPs

OLYMPIC WEIGHTLIFTING

A. 4 x 1 - 2s Pause @ knee Power Clean + 1 FS + 1 2sec pause in dip Jerk

B. Clean & Jerk Waves

2 @ 70 / 75 / 80 / 70 / 80
1 @ 75 / 80 / 85 / 90 / 80 / 85 / 70 x 2

C. 5min EMOM
1 x Clean Pull from blocks (just above knee) @ 90-100%

 

MetCon

CLASS

For Time:
Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile

Workout starts and finishes with 1 mile run