MP C2 W3 D1

1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP:

3 Rounds

10 x Ring Rows

20 x Shoulder Taps

30 x Flutter Kicks

3) Murph Post-Test #1:

3 Rounds:

Max Pull-ups in 1 minute

—1 minute rest—

Max Push-ups in 1 minute

—1 minute rest—

Max AbMat Sit-ups in 1 minute

—1 minute rest—

*go for big sets on the pull-ups and push-ups

Beginner/Intermediate: Ring Rows, Hands elevated push-ups (at a level you can at least get 10 unbroken)

Advanced: as is

Sport: Round 1: Strict pull-ups, Round 2: Chest to Bar pull-ups, Round 3: Chin over Bar pull-ups

4) MetCon:

4 Rounds For Time:

12 x Burpees

12 x Single DB Hang Squat Clean

*Pace: Aggressive: 6:00, Solid: 7:00, Limit: 8:00

Beginner: Up Downs, 25/15

Intermediate: 35/20

Advanced: 50/35

Sport: 70/50