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  • Writer's pictureMary Bozarth

Friday 5/8

The first workout of our Murph Challenge

"Mini Murph 1" 400M Run 3 Rounds of: 5 Pull Ups or DB Rows 10 Push Ups 15 Squats 400M Run Strength 4 Supersets 10-12 OH Press 10-12 DB Bench Press 10-12 Dips Rest 1:00 Between Rounds



#fbf to 2019 Murph workout. Coach Crystal from the Vancouver location & her teammate, son Brayden

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Friday 10/20

Strength Shoulder Press 1x8 Shoulder Press: - Establish an 8 RM for the day Conditioning Uno 9:00 AMRAP Round 1: 3 Power Cleans (155/105) + 1 Wall Walk Round 2: 3 Power Cleans (155/105) + 2 Wall Walks

Thursday 10/19

Conditioning Yu-Gi-Oh 2 rounds 30 Kettlebell Goblet Squats (53/35) 30 Step Ups (24/20) 30 Kettlebell Swings (53/35) 30 Box Jumps (24/20) (OR Step Ups holding KB) Skills and Drills Double-Unders:

Wednesday 10/18

Strength Back Squat 1x8 Back Squat: - Establish an 8 RM for the day. Conditioning Rummy 4 sets (1 set every 5:00) Even Sets: (0:00, 10:00) 15/12 Calorie Row 15 Burpee Broad Jumps (4/3ft) 15/12 Calorie

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