Warm Up: coaches choice
Choose Strength or Murph Prep:
Strength: Build to a heavy bench press plus 4 sets of 5 at 50-60%
Or
Murph Prep: Run 6 laps + 4 sets of 25 push ups + 25 air squats
Workout: 18 min cap
2k row
75 pull-ups
2 mile bike
Warm Up: coaches choice
Choose Strength or Murph Prep:
Strength: Build to a heavy bench press plus 4 sets of 5 at 50-60%
Or
Murph Prep: Run 6 laps + 4 sets of 25 push ups + 25 air squats
Workout: 18 min cap
2k row
75 pull-ups
2 mile bike