WOD 5/17/17

— MURPH CHALLENGE —

WE'RE 2 WEEKS AWAY
MONDAY, MAY 29TH

WWW.THEMURPHCHALLENGE.COM

WE WILL HAVE CHILDCARE AVAILABLE
SO MAKE SURE YOU SIGN UP FOR THIS EVENT IN ZENPLANNER AND SECURE YOURS AND YOUR CHILDS SPOT.

 

PreClass Work:
Foam Roll - Calves, Quads, Upper Back, Lats
Stretch - Couch, Knee to Wall, Worlds Greatest, Banded OH Distraction
WarmUp4

0:00-3:00
WHITEBOARD DISCUSSION

3:00-10:00
Burgener WarmUp + Skill Transfer Work


10:0O-17:00
Bear Complex

(only 1-time through AT EACH WEIGHT, using as dynamic warmup for Clean+Jerk)
@75/55
@95/65
@115/75
@135/95

17:00-29:00
A) Clean+Jerk
12min - Build to a Heavy Single

29:00-53:00
B) 6 Rounds:
:30 T2B
:30 Rest
:30 Burpees
:30 Rest
:30 KBS
:30 Rest
:30 DUs
:30 Rest

RX+ (70/50)
RX (55/35)
SC (35/25)

 

MURPH Prep Work:
"Mini Murph"
400m Run
20 Pullups
40 Pushups
60 Squats
400m Run

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