WEDNESDAY - Thanks so much for all the help with "Murph". What an awesome event to bring our community together.

• I posted the Murph workout on SugarWOD so you can enter your score so you know what to work toward next year.

🟥 Red Conditioning

Workout Definition

• Score: Total reps across all intervals.

• Score note: Total reps are total Wall Balls across all five intervals.

Workout:

• Every 3:00 x 5 sets:- 1:00 work- 2:00 rest

• During the 1:00 work window:- Echo Bike calories- Max Wall Balls in the remaining time

Rx for Age Groups:

35-54: 12/9 Cal Echo Bike + max Wall Balls @ 20/14 lb each interval

55-59: 10/8 Cal Echo Bike + max Wall Balls @ 20/14 lb each interval

60+: 8/6 Cal Echo Bike + max Wall Balls @ 14/10 lb each interval

Scaling: Wall Ball -> lighter ball/lower target -> med-ball squat

Athletes Notes

No notes.

Coaches Notes

Hard intervals with a clear target: get through the bike, then earn as many quality wall balls as possible.

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WARMUP

Warm-Up

Workout Definition

First piece: Jerk Primer

General Warm-Up (4 min)

• 2 rounds:- 1:00 BikeErg / Echo

• 30 single-unders-

• 5 inchworms then Under the Fence and back

Movement Prep (5 min)-

• 10 wrist circles each direction-

• 10 wrist push-ups-

• 10 banded shoulder pass-throughs-

• 8 scap push-ups-

• 5 empty-bar strict presses-

• 5 empty-bar push presses

WITH BENCH:

Seated Good Mornings - hold :15 sec - try to touch belly with neutral spine

Sit in bottom of squat with bar/kb/db for :30sec

**Talk about the 5 min per day challenge - sit in deep squat during the day- it will change you

Specific Ramp (3 min)- 3 Jerk Balance @ empty bar- 3 braod Jumps, and reset- 1 Push Press + 1 Split Jerk @ light build weight

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🟨 Strict Press + Push Press

Workout Definition

Score: Load.

Workout:

• Strict Press - Tempo (20X1)- 4 sets of 6 @ 68%

• Push Press - Tempo (21X0)- 4 sets of 4 @ 72%

Athletes Notes

No notes.

Coaches Notes

Tempo pressing. The strict press uses 20X1, and the push press uses 21X0. Control the lowering phase, keep the midline tight, and press with speed.