M-miles, get them in!!!
U- upgrade practice your skill each week
R-reps, split them up and get them in!!! Cannot be all done in one day.
P-prep mobilize the specific areas
M- perform foot drills 5x this week
U- solidify your rep strategy for Murph
R- the reps are done! Show up to class this week
P- perform 5 minute squat test, 3 min pec stretch each side, and 2 minute supinated hang 3x this week
H- 70% of bw in liquid.
You have put in the extra work. Sign up for Murph, show up this week, and let’s get after it.
10 sa hp each side
15 band pull aparts
60 second supinated hang
Then 2 rds
5 four part squats
10 wall squats
20 walking hip flexor
10 pull ups
20 push ups