Workout of the Week: Jan. 9, 2019
MURPH. IS. COMING.
Are you ready? This workout is one we're using to test strength and endurance this cycle. We're combining running with movements that use the same muscles used for the movements in everyone’s favorite CF workout, Murph.
After your warmup, perform the following. Start a running clock but note that you'll need to track your times at two different points in this workout in addition to your finishing time, so make sure you have a place to write those down:
🇺🇸 Run 1 mile -- write down your finishing time before proceeding directly into:
🇺🇸 100 alternating renegade rows (50/arm)
🇺🇸 200 DB floor presses
🇺🇸 300 alternating box stepups (150/leg). Write down your finishing time before proceeding directly into:
🇺🇸 Run 1 mile.