Day 5 Week 5 of 5 Murph Prep

0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-35:00 Strength

35:00-43:00 Transition to Workout

43:00-55:00 Workout

48:00-60:00 Cool-down

Warm-up

3 Rounds:

5 Pull-ups

10 Bench Press @ empty barbell

30sec Wall Sit

Strength

15-minute time block:

Work to Bench Press 5-rep max

Max set of unbroken pull-ups

*chance for some to try to get their first rep of any pull-up, as well as an improved max unbroken set…good info for Murph

MetCon:

AMRAP 12:

12 Alt. Pistols

4 Power Snatch @155/105

*Pace Goal: 6-8 Rounds

*steady singles on the snatch