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10417798_700384723340863_5796852904640777167_nThank 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.

Samy Daghir

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