29/05 – Murph

WARM-UP –

1 round:

10 m walk on toes

• walk on toes backwards
• walk on heels
• walk – feet turned out
• walk – feet turned in
• lunge walk – arms locked out overhead
• lunge walk – torso twist towards forward leg
• butt kickers
• high knees

-into-

Banded 7’s

WORKOUT PREP –

1 set:

• 100m Run
• 1 round Cindy

100m Run

WORKOUT – MURPH

Freedom (RX’d)

“Murph”

• 1.6km Run
• 100 Pull-ups
• 200 Push-ups
• 300 Squats
• 1.6km Run
• Partition the pull-ups, push-ups, and squats as needed. Weighted Vest 10/7kg.

MOBILITY –

• 1 min foot smash with lacrosse ball (each side)
• 1 min pec smash on rig with lacrosse ball (each side)
• 1 min foam roll lats