WOD 5/04/17

MAY 29TH WE WILL BE DOING

MURPH

We will be posting Murph Prep Work daily so make sure you scroll to the end, if you have no idea what I'm talking about then read up on it at the following links.

https://blog.beyondthewhiteboard.com/2016/05/26/memorial-day-murph-who-what-why/
https://themurphchallenge.com/pages/the-workout

PreClass Work:
Foam Roll - It Band, Quads, Calves
Stretch - Couch/Banded Hip Distraction, OH Banded Distraction, Soldier Kicks, Reach+Pull to Lunge+Twist
WarmUp2 + BB Complex from WarmUp4

0:00-3:00
WHITEBOARD DISCUSSION


3:00-13:00
3 Rounds NFT

3 Deadlifts (building to 50-60% 1RM)
6 Pushups
9 KettleBell Swings (go a little heavy)

13:00-35:00
A1) Deadlift
6x4 @70-75% 1RM
:30 rest
A2) Bench Press
10-8-6-4-2-1
:90 Rest

35:00-50:00
B) 4x400m Run
2min Rest BTW RDS

Core Finisher (Extra Credit)
3 Rounds or 10min
12 Hollow Rocks
12 Tuck Ups
:12 Hollow Hold
5 Strict T2B

MURPH PREP WORK:
15MIN EMOM
5 Pushups
10 Air Squats