CONDITIONING

Murph Prep:
7 Min AMRAP
200m Run
10 Strict Pull-Ups
-Rest 3 Min-
7 Min AMRAP
200m Run
15 Push-Ups
-Rest 3 Min-
7 Min AMRAP
200m Run
25 Air Squats
*Suggested 20lb/14lb Vest if planning to wear one for Murph.

Core

For Quality:
2-3 Rounds
15 Abmat Situps
20 Flutter Kicks (each side)
30 Sec Plank
40 yd KB Front Racked Left/Overhead Carry Right
40 yd KB Front Racked Right/Overhead Carry Left
30 sec plank
20 Flutter Kick (each side)
15 abmat situps
-Rest 1:00 b/t rounds-