top of page
Search
  • John Fadel
    • Jun 4, 2022
    • 1 min read

Sunday!! MURPH & Open Gym 10:30-12:30


The RX is with a 20/14lb vest


Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

Examples:

10/20/30 for 10 Rounds
20/40/60 for 5 Rounds
The hardest way is doing each movement one at a time.
option as well is doing the half MURPH
By splitting everything in half.
16 views0 comments

Recent Posts

See All

Push Press On the 2:00 x 6 Sets: Set 1: 7 Reps @ 65% Set 2: 5 Reps @ 68% Set 3: 3 Reps @ 70% Set 4: 7 Reps @ 68% Set 5: 5 Reps @ 70% Set 6: 3 Reps @ 73% *All Percentages Based Off 1RM Push Press Sec 2

Section1 EMOM 4laps 16min 1 min to complete each rep count 14 DB Lunges 50/35 12 Matador dips 10 chin ups 12 elevated sumo squats 70+/50+(single DB) Section2. :18min Athletes can aim to get a big set

bottom of page