0:00-7:00

1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

7:00-10:00

Transition and Explanation of Specific Warm-up

10:00-15:00

2) SPECIFIC WARM-UP: 3 Rounds

12 x Single Arm DB Floor Press (6 each arm)

12 x Ring Rows

15:00-20:00

Explanation and Set-up for next section

20:00-32:00

3) Upper Body Strength Endurance (Murph Pre-Test #1):

For Those doing Murph Rx:

Alternating Every 3 minutes for 12 minutes (2 sets each):

Max Unbroken Pull-ups (as soon as you come off the bar, that's it)

Max Unbroken Push-ups (as soon as your knees hit the ground, that's it)

*EMPTY. IT.OUT. Push so hard that the rest is necessary

For those Scaling Murph:

Alternating Every 3 minutes for 12 minutes (2 sets each):

Max Unbroken Ring Rows (as soon as you drop, that's it)

Max Unbroken Hands Elevated Push-ups (as soon as your stand up, that's it)

*rings must be 46" from the ground

*choose a 12, 16, 20, 24 or 30" box for your elevated Push-ups, should be able to do at least 8-10 reps

*EMPTY. IT.OUT. Push so hard that the rest is necessary

32:00-37:00

Explanation and set-up for MetCon

37:00-50:00

4) MetCon:

5 Rounds For Time:

12 x Russian KB Swings @Fitness: 35/26, Performance: 53/35, Sport: 70/53

9 x Box Jumps @Fitness: 20/16”, Performance: 24/20”, Sport: 30/24”

6 x Clean & Jerks @Fitness: 115/75, Performance: 135/95, Sport: 155/105

50:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Up Dog x 30 seconds

Down Dog x 30 seconds

Child's Pose x 30 seconds