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

H-hydrate mofo’s

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.

Warm up

2 rds

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


Amrap 20

10 pull ups

20 push ups

30 squats

400m run

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