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#3344 – Murph Prep WOD Today

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Friday 5/17/19

WOD Breakdown 5/17

It’s a Murph prep on steroids. This workout is designed to get us ready with high volume, light weight, and medium intensity.

Each movement builds on the last and hits the same muscles over and over. It’s a long chipper, so just take it one rep at a time!


Post WOD Core Cash Out
20-16-12-8-4

V-ups
Bicycle crunches
Russian Twist 25/15#


Workout of the Day

40 Jumping pull ups
50 Overhead Squats 45/35#
40 Box Jump Overs 24/20″
50 Thrusters 45/35#
40 push ups
50 Front squats 45/35#
40 burpees
50 Push Press 45/35#

Corey 18:57
30:00 time cap