2. Mayhem Hip Halo Activation

* 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L * 10 Bird Dogs R/L * 10 Squats

3. Movement Prep/Activation and Increasing Heart Rate

5:00 Cardio (your choice)
  • EMOM perform 10 air squats
-then-
3 Sets
5 inchworms
10 hanging scap retractions
  • Keeping the warm up slightly shorter since we have such a long metcon

6 x 1 5/3/21 Snatch Work

Snatch:
- 2x3 reps @ 70%
- 2x2 reps @ 75%
- 2x1 rep @ 80%.
* Rest 60-90 seconds between sets
Add Score

Murph Prep Monday:


20 Min  AMRAP
5 Strict Pull-Up
10 Push-Up
15 Air Squat


RX *All w/20lb/14lb vest.
Add Score

Comments

Joshua Dietsch 6 days ago / Reply

Murph Prep Monday:: 11 Rounds
Notes: Booo

Anne Fowler

Anne Fowler 6 days ago / Reply

Murph Prep Monday:: 14 + 8
Notes: No vest, pullups until last round, then did 5 ring rows to avoid ripping. First two rounds strict pushups, then went to knees

Anne Fowler

Anne Fowler 6 days ago / Reply

5/3/21 Snatch Work: 50 lbs

paulina Quay

paulina Quay 6 days, 9 hours ago / Reply

Murph Prep Monday:: 13 + 5
Notes: green+blue band kneeling pushups

paulina Quay

paulina Quay 6 days, 9 hours ago / Reply

5/3/21 Snatch Work: 95 lbs

Connie Kim

Connie Kim 6 days, 9 hours ago / Reply

Murph Prep Monday:: 13 + 29
Notes: Body weight—-purple banded pull ups; kneeling push ups

Tiffany Durand

Tiffany Durand 6 days, 9 hours ago / Reply

5/3/21 Snatch Work: 85 lbs
Notes: #65 rounds 1-2 #75 rounds 3-4 #85 rounds 5-6

Connie Kim

Connie Kim 6 days, 9 hours ago / Reply

5/3/21 Snatch Work: 45 lbs

Tiffany Durand

Tiffany Durand 6 days, 9 hours ago / Reply

Murph Prep Monday:: 16 + 2
Notes: Pull-ups w/black band Push-ups on knees

Tiffany Durand

Tiffany Durand 6 days, 9 hours ago / Reply

Murph Prep Monday:: 16 + 2
Notes: Pull-ups w/black band Push-ups on knees

Carmella Mazzola

Carmella Mazzola 6 days, 9 hours ago / Reply

Murph Prep Monday:: 14 Rounds
Notes: Banded pull-ups (grey band and green band), elevated push-ups

Stacy Rowe

Stacy Rowe 6 days, 10 hours ago / Reply

Murph Prep Monday:: 11 + 1
Notes: Kipping pull-ups, kneeling push-ups

Stacy Rowe

Stacy Rowe 6 days, 10 hours ago / Reply

5/3/21 Snatch Work: 70 lbs

Carmella Mazzola

Carmella Mazzola 6 days, 10 hours ago / Reply

5/3/21 Snatch Work: 55 lbs

Kayla Dietsch

Kayla Dietsch 6 days, 13 hours ago / Reply

Murph Prep Monday:: 8 + 3
Notes: Strict pull ups

Kayla Dietsch

Kayla Dietsch 6 days, 13 hours ago / Reply

5/3/21 Snatch Work: 65 lbs

Rebeca Malave 6 days, 13 hours ago / Reply

Murph Prep Monday:: 14 Rounds

Rebeca Malave 6 days, 13 hours ago / Reply

5/3/21 Snatch Work: 70 lbs

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