***Murph Prep #2! Bring your vest!***
Gymnastic Strength: Strict Pull-Ups 10/8/6/4/2
Pull ups – we want to increase the challenge for those scaling, so reduce the amount of bands that we used on the max test. The sets do not have to be completed unbroken, but should be done with as little rest as possible (4/3/3 on the set of 10 with short rests, followed by a longer rest before the set of 8)
Conditioning: Murph Prep #2 Every 4 minutes for 20 minutes (5 rds) 200m run 10 Pull Ups 20 Push Ups 30 Air Squats
Murph Prep #2 – weight vest encouraged. We are looking to complete the work in 3-3:30, giving us :30-1:00 of recovery between rounds.