**Murph Prep #3**
Conditioning: Every 1 min for 30 mins, alternating between: 25 Kettlebell Goblet Squats, 35/26 lbs 10 Ring Dips 15 Pull-ups 20 Push-ups Run, 300 m Rest 1 min
“For Murph Prep, wear vest if possible
Goblet Squats are lighter and should be unbroken, drop reps by 5 if cannot complete in the minute
Ring Dips – this will be an added layer of difficulty to help prep for the push ups, drop reps by 2 if cannot complete in the minute
Pull Ups – 15 is an aggressive number, but we should be working for the entire minute. Drop reps by 3 if cannot complete.
Push Ups – drop reps by 4 if cannot complete
Run – this should be about the stop sign at the corner, we want this to take us a little over a minute but because we know rest is coming, we should be running fast.”