WEDNESDAY
Only one big session today, class starts at 17:00 and ends at 19:00
METCON
With a weight vest 9/6kg
Run 1600m before and after you do all the reps
”Murph Classic”
20 rounds of
-5 Pull ups
-10 Push ups
-15 Air squats
”Murph Games 2015”
-100 Pull ups
-200 Push ups
-300 Air squats
”Murph Games 2016”
5 rounds of
-20 Pull ups
-40 Push ups
-60 Air squats
”Murph Team”
Run together
Pick one of the above and split the reps anyhow
OBS!, Morning and lunch session do mini Murph
-800m run
-50 pullups
-100 push ups
-150 Air squats
-800m run
No weight vest