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MURPH
How to Recover Faster and Get More Out of Your Training
2019 New Cycles!
Old McDonald
For completion and reps
*BUY IN 100m plate pinch (45/25)
18 min MAX distance plate carry (two hands, watch brief for rules)
18 minute As Many Reps As Possible of:
10 Burpees over Plate
10 Ground to Overhead (with plate)
10 Russian twists (each side, with plate)
1 plate flip
18 min MAX distance plate carry (two hands, watch brief for rules)
*CASH OUT 100m plate pinch (45/25)
Heavy Load Short Distance
For Max Meters you will carry two Kettlebells in the Front Rack Positions for as long as possible. When you reach max distance set them down and rest for two minutes. Repeat 20 times, for max meters total. Substitutions: you may use two Dumbbells, or a barbell in the Front Rack. put your weight in the NOTES.