Murph STRONG Cycle Week 1

Primer

Every Minute on the Minute For 10 Minutes
3 pullups
6 pushups
9 Air squats

If you can no longer complete all the work, then AMRAP the remaining time.

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STRENGTH

Back Squat (5 – 5 – 5+)Sets Across
On the third and final set perform a max rep set of squats.

Recommended 5# heavier than last time.
Heavier than 4/8_____________________________

CONDITIONING

StrongAbs I (Weight)

Every Minute on the Minute For 21 Minutes
Min 1
50′ Yoke Carry
Min 2
100′ Sandbag Shoulder Carry
min 3
10/8 Calorie Assault BikeScore = Weight of the Yoke Carry, not all other weights in comment