WARM UP

*Coaches Note – no Pull-up challenge on Fridays until after the MURPHY

1 Big Block Run

-then-

1L Active Sampson
1L Active Hamstring
1L Active Spiderman
1L Soldier Walks
1L Traveling Air Squats
1L Traveling Lunges + Rotation

STRENGTH

EMOM x 15 Minutes

M1 – 3 Deadlifts (125/225)
M2 – 20 American KBS
M3 – 20 Sit-ups

WOD

Murphy Practice – 12 RFT

100M Sprint
5 Pull-ups
10 Push-ups
15 Air Squats