May 2017

MURPH Challenge Prep

For Time: *with or without a 20/14lb vest*
Run 800m
-5 Rounds of: 5 Pull-ups – 10 Push-ups – 15 Air Squats
Run 600m
-4 Rounds of: 5 Pull-ups – 10 Push-ups – 15 Air Squats
Run 400m
-3 Rounds of: 5 Pull-ups – 10 Push-ups – 15 Air Squats
Run 200m
-2 Rounds of: 5 Pull-ups – 10 Push-ups – 15 Air Squats

Post time to responses.

10min AMRAP:
-10 Power Snatch 95/65 RX+115/80 MRX 75/55
OR -10 DB Power Snatch (Alternating Arms) 45/30lbs RX+ 60/40 MRX 40/25lbs
-10 Handstand Push-Ups MRX 2/4″ Rise
-10 Hang Power Snatch 95/65 RX+115/80 MRX 75/55
OR 10 DB Power Snatch (from floor, Alternating Arms) 45/30lbs RX+ 60/40 MRX 40/25lbs
-10 Ring Dips MRX 10 Bar Dips

Post rounds and reps to responses.

For Time:
-10 Squat Clean 95/65lbs RX+ 115/75 MRX 75/55
-16cal Row or 16cal A Bike
-22 Anchored Sit-ups RX+ 22GHD Sit-ups
Rest 1min
-10 Front or Back Rack Lunges (alt,stationary) 95/65 RX+ 115/75 MRX 75/55
-16cal Row or 16cal A Bike
-22 Anchored Sit-ups RX+ 22 GHD Sit-ups
Rest 2min/Add Weight
-10 Front or Back Rack Lunges (alt,stationary) 135/95 RX+ 155/105 MRX 95/65
-16cal Row or 16cal A Bike
-22 Anchored Sit-ups RX+ 22 GHD Sit-ups
Rest 1min
-10 Squat Clean
-16cal Row or 16cal A Bike
-22 Anchored Sit-ups RX+ 22GHD Sit-ups

Post time to responses.

For Time:
-100 Doubles or 400m Run
-25 Deadlifts 95/65 RX+ 115/75 MRX 75/55
-100 Doubles or 400m Run
-25 Hang Power Clean
-100 Doubles or 400m Run
-25 S2O
-100 Doubles or 400m Run
-25 Power Clean & S2O
**can mix up doubles and runs if desire**

Post time to responses.