Tuesday, april 11

Murph Prep:

4 RF-ME: Strict Pull-ups and Ring Push-ups

4 rounds for max reps of:

max rep Strict Pull-ups, 1 min

Rest 30 secs

max rep Ring Push-ups, 1 min

Rest 30 secs

Athlete Instructions

Strict Pull-ups/Ring Push-ups- 31X1 tempo

Points of Performance

Focus on a strict tempo and adjust the movements as necessary to maintain the tempo. We would be looking to add a band for band assisted pull-ups or could move to a toenail spot pull-up. For the rings just move the rings up and create less of an angle to take bodyweight off of the movement.

"Horton"

3x 4 mins RemD: Strict Handstand Push-ups, Renegade Rows, Double...

3 rounds, 4 mins each, for max distance of:

10 Strict Handstand Push-ups

20 Renegade Rows, 50/35 lbs

100 Double Unders

max distance in remaining time Farmers Carry, 70/53 lbs

Rest 2 mins between each round.

Athlete Instructions

Stimulus: Shoulder Stamina/ Endurance RPE: 7/10

Primary Objective: Compete all work up to the farmers carry in 3 mins or less.

Secondary Objective: Stay unbroken for the farmers carry.

L2: 10 Box Pike Handstand Push-up, 20 Renegade Rows, 50/35 lbs, 50 Double Unders

L1: 10 Dumbbell Strict Press, pick load, 20 Renegade Rows, pick load, 100 Single Unders