1. Movement Prep/Activation
1 Round Through:
10 yd walk on toes
10 yd walk on toes backward
10 yd walk on heels
10 yd walk feet turned out
10 yd walk feet turned in
10 yd lunge walk with arms locked out in the overhead position
10 yd lunge walk with torso twist towards front leg
10 yd butt kickers
10 yd high knees
-into-
Crossover Symmetry Warm-up
or
Banded 7's

2. Workout Prep
1 set:
100m Run
4 Pull-ups
6 Push-ups
8 Air Squats

AMRAP 20

20 Lunges

15 Situps | RX+ 10 T2B

10 Box Dips | Rx+ 5 Ring Dips

200m Run

Murph Prep Monday

RX
4 rounds:
200m Run
10 Pull-ups
20 Push-ups
30 Air Squats
-Rest 4:00-
8 rounds:
100m Run
5 Pull-ups
10 Push-ups
15 Air Squats

RX+

Weighted Vest (20/14)

Scaling Idea:

Jumping Pullups - Ring Rows

Elevated Push-Ups - Knee Pushups

• 1 min foot smash with lacrosse ball (each side)
• 1 min pec smash on rig with lacrosse ball (each side)
• 1 min foam roll lats (each side)

3 Rounds:

2 Deadman Pull to Stand or L-Sit Pull To Stand

3 Rope Foot Wrap + Pull-Up

1 Rope Climb Attempte