Warmup
For 10 min
Jog – 30s easy 30s moderate
-Then-
Foam roll 10-15 Passes on each bodypart
-Lats
-Upper back/Thoracic spine
-Triceps and delts
-Quads
-Calf and achilles
-Then-
20 Wrist circles in each direction
20 Elbow circles in each direction
20 Arm circles in each direction
30s Front rack stretch (barbell or box)
30s Bottom of the squat
Workout Notes
Monitor your body today. If you are really hurting from “Murph” take your rest day today and make this one up this weekend!
Workout
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Burpee over sandbag
Sandbag Clean 40-80lbs
Scale
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Burpee over sandbag
Sandbag clean, pick weight
Substitutions
Sandbag clean – use double dumbbells or kettlebells
Accessory
3×20 Situp
3×10 Sandbag upright row, pick weight
3×10 Sandbag Rdl, pick weight
*Rest 1-2 min between each
and then
Warm-up. Done. Bike/row instead of run.
Workout: 9:13
#50 bag for squat cleans.
Surprisingly, the only thing that hurts from Murph is a sorta tight left bicep!
Accessory:
10 sit-ups + 10 leg lifts
High-pulls: #35, #40, #45
RDL’s: #65, #75, #85.
Thank you! ????