WOD 5/26/17

MURPH
COUNTDOWN
— 4 DAYS —

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Memorial Day Murph Challenge
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PreClass Work:
Foam Roll - Upper Back, Lats, Hips, Hamstrings
Stretch - 10 Wall Slides, Couch Stretch, OH Distraction
WarmUp1 +
10 Leg Swings
10 Side Leg Swings
10 Bow + Bends
10  Kossack Stretches (Alt Side Lunges)

0:00-3:00
Whiteboard Discussion

3:00-13:00
3 Rounds NFT (Dynamic WarmUp)

4 HSPU, 3 Wall Climbs, :20 HSH
8 Alt Lunges e.Leg
12 Cal Row

13:00-15:00
Strength SetUp

15:00-35:00
Push Press

WarmUp
5 @50% 1RM SP
5 @60% 1RM SP
3 @70% 1RM SP
*Lift Every 2min

A) Push Press
3 @90% 1RM SP
3 @100% 1RM SP
3+ @110% 1RM SP
Rest 1min
A2) Bulgarian Split Squat 3x8 e/leg, build w/BB in Back Rack Position
Scale would be just body weight or BB StepUps if balance is an issue
Rest 2min

35:00-38:00
WOD SetUp

38:00-58:00
For Max Calories and Time:

B) Partner WOD
4 Rounds Each (8 Total Rounds):
P1 - 100m Sgl_Arm Farmer Walk, switch hands halfway, then 7/5 KBS each arm then switch w/partner
P2 - Max Cal Row
*Calories will be subtracted from WOD Time for Score

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