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Strength & Skill:

Strength A:

5 Minutes (Every minute on the minute)
2-3 Power Snatch @ 68-70% 1 RM Power Snatch

Strength Part B:

5 Minutes (Every minute on the minute)
1-2 Squat Snatch @ 75-80% 1 RM Snatch

*If you’re feeling good, you can take 2-3 more singles to build to a heavier percentage.

WOD: 4 sets (1 set every 6 minutes)
220m Run/ 250m Row

-into-

3 Rounds
5 Strict Pull Ups
10 Push Ups
15 Air Squats

-into-

200m Run

**Wear a vest if you plan to during Murph.

TARGET SCORE
Target Time each set: sub 5 minutes
Time Cap each set: 5 minutes 30 seconds

STIMULUS and GOALS
How to Pace: STEADY! He’s a fun Murph prep that Rich tested a few weeks back. Be swift and consistent through the run and rounds while aiming to keep or slightly improve set times.

How it should Feel: GASSY and/or MUSCULAR ENDURANCE! Short runs and quick sets will have you moving at a nearly non-stop pace. Wear the vest if you want a real full-body pump.

WORKOUT STRATEGY & FLOW
Run: Go moderate-fast here (75%+) and aim to stay under 50 seconds. Focus on relaxing your shoulders while setting into a steady breathing pattern.

Strict Pull-Ups: Chin-ups or regular, it doesn’t matter. Just try to complete these unbroken or two quick sets to stay on pace.

Push-ups: Same as the pull-ups, the goal is to be unbroken, but don’t be afraid to break; it helps avoid failure.

Squats: Non-stop here while relaxing the arms. On that final 3rd set, slow down the last five reps to prep for the run.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.