WOD 5/10/19

Murph is coming! On Memorial Day, Monday May 27, we will be performing “Murph”, as we have for the last 8 years. We will have a morning session from 8-10 with a running clock, and an afternoon session from 3-5 with a running clock.

Skill/Stability/Strength
3-4 Rds:
a) Land Mine Strict Shoulder Press x 5 each arm
b) Weighted Hip Extension x 8-12 reps
c) Lying flutter kicks x 30-40 seconds

Conditioning – Murph Prep
5 Minute “Cindy” – Strict
@5:00, 800m Run, then at 10:00
“5 minute “”Cindy”” – Strict”

Auxiliary
4-5 Rounds:
a) Suitcase Deadlifts x 5 each side
b) Dumbbell Bench Press x 5-8 Reps