Thank you to all those who came out for “Murph” yesterday. It was great to see so many people push themselves to new limits.
Warm-up Drills
I. Row 2:00
II. 3 rounds of
6 x ‘American’ KB Swings (24/16kg)
8 x KB Thrusters
10 x Hollow Rocks
III. Mobility
Impact/Focus: Turkish Get-ups
Athletes will spend 5-10 minutes with movement instruction, review, and warm-up before completing the following workload.
Perform 2 x Turkish Get-ups (1L/1R) every minute on the minute for 8:00. Weights may increase each set if form allows.
Notes: Athletes can experiment with using the green slamballs for the Turkish Get-up movement for a different twist.
Post loads to comments.
“Memory Jump”
Complete the following against a 15:00 running clock
Row 750m
Then in remaining time, complete as many rounds/reps of
9 x American KB Swings (32/24kg)
9 x Jumping Slamballs (40/20lbs)
9 x Box Jumps (24/20”)
Post scores to comments.
“Memory Jump”: 4 + 9 (24kg/30#/24″)
Typo above – 5 Rounds + 9 KB Swings (24 kg/30#/24″)
“Memory Jump”: 4 + 9 (24kg/30#/24″)
“Memory Jump”: 6 rounds + 3 KB Swings (16kg/20#/24″)