Congrats to all first time Murph participants and those of you who set PR’S, did it with a vest or did it in sequence.
Part A Warm Up
3 Sets
Snatch Deadlift x5
Bent Over Snatch Grip Row x5
Overhead Squat x5
Tall Snatch x5
Part B
Every 90 Sec For 15 Min Do:
Snatch 2″ Below The Knee x2 @70% of 1RM
Part C
3 Sets Ea. For Time Of:
500 m Row
200ft Farmers Carry (70/53)
rest 3 min
10 Toes To Bar
10 Burpee
25/20 Cal Assault Bike
rest 3 min
*Score time for entire round including rest.
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