The Day After MurphInspiration”Practice making yourself promises, and practice keeping them.”
-Ben BergeronWarm-upWarm-upI. 6 minute AMRAP
8 Plate G2OH
6 Lunges
50ft Waiter Carry (R/L)
II. POST MURPH MOB
1 min each:
Pigeon
Childs PoseMetconMetcon (AMRAP – Rounds and Reps)RECOVERY WORKOUT
AMRAP x 30 MINUTES
15/10 Calorie Bike
:30 OH Plate Hold (45/25)
20/15 Calorie Row
20 Step-ups (24/20)
:30 Right Side Plank
:30 Left Side Plank
1:00 Plank on ElbowsOptional Accessory WorkRUMP PUMP FINISHER
3 SETS
30 Plate Good Morning
15 Single Leg Glute Bridge-ups R.
15 Single Leg Glute Bridge-ups L.