Team Murph
In teams of 2 or 4, for time:
Run 1 mile
100 pull-ups
200 push-ups
300 air squats
Run 1 mile
Team Murph
In teams of 2 or 4, for time:
Run 1 mile
100 pull-ups
200 push-ups
300 air squats
Run 1 mile
TESTING WEEK – Keep detailed notes about your performances and prepare to compare them to future efforts.
A. Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep
and then….
Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep
*Set 9 – 95+% x 1 rep
*Set 10 – 101+% x 1 rep
B. “Miller Time”
Ten rounds for time:
3 Squat Clean and Jerks (225/145 lbs)
4 Box Jumps (30″/24″)