Thursday: Murph Standards

Thursday: Murph Standards

Thursday: Murph Standards

If you support our troops you’ll come to Murph THIS SATURDAY at 9AM!

Lets check out the standards for this epic Hero WOD.

Thursday’s Training: Skill Work

A1. Double Unders

  • Sets of 10 Reps

A2. Rope Pulls

  • Sets of 4 Reps

 

C. 3 Rounds FGB Style

  • Jump Rope (DU’s if possible)
  • Bear Crawls
  • Box Step Ups
  • KB Swings
  • Rest

A1. Box Jumps

  • 5-5-5-5-5

A2. Rope Pulls

  • 3-3-3-3

 

B1. Double Unders

  • 25-25-25-25-25

B2. Handstand Holds

  • 20 Seconds

 

C. 3 Rounds FGB Style

  • DU’s
  • Bear Crawls
  • Box Jumps
  • KB Swings
  • Rest

A1. Alternating KB Snatches

  • 6-6-6-6-6

A2. Rope Climbs

  • 2-2-2-2

 

B1.Box Jumps for Height

  • 5-5-5-5-5

B2. Muscle Ups

  • 4-4-4-4

 

C. 3 Rounds FGB Style

  • Double Unders (Upscale to Triple Unders)
  • KB Snatches
  • Shuttle Runs 
  • Muscle Ups
  • Rest