4.14.25

A) Murph Prep!

From 0-2:00...
Max Reps of Pull-ups or Ring Rows

-REST 2-4:00-

At 4:00, complete for Time:
400m Run
75 Air Squats
400m Run
50 Push-ups
400m Run
75 Air Squats

Time Cap: 20 Minutes

*Scoring: Reps / Time Finished

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Goal is to work on the movements for Murph and begin building the capacity in the push-ups and pull-ups!

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B) Weekly Accessory- Posted in the back!

Upper Body

4 Sets Not For Time:
8/arm Single Arm DB Rows
10 Barbell Upright Rows
20sec L-Hang

Lower Body

4 Sets Not For Time:
5/leg Back Rack Reverse Lunges
20 Dumbbell Glute Bridges
30sec Weighted Hollow Hold

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