Sunday, August 7, 2016

 

 

Screen shot 2016-08-09 at 6.39.04 PM
Ready for #MURPH ?

Prehab

Foam Roll Quads
20 Groiners
20 Scapular Retractions in ring row position
Plan hold 1 min

Warmup

Coach’s Choice Warm Up
Warm up Technique for Strength Work

Conditioning

“CrossFit Games 2016 Murph”

For time:
1-mile run
then
5 Rounds of:
20 pull-ups
40 push-ups
60 squats
then
1-mile run

Notes: Time cap: 50 minutes

If you’ve got a 20-lb. vest wear it. Scale to ring rows and knee push-ups as needed.

Cool Down

Walk 200m

Foam Roll and Stretch where you are tight

You might also like