Strength
Deadlift (off 90% + 5lbs)
5 Reps @ 75%
3 Reps @ 85%
1+ Reps @ 95%
Strength
Strict Press (off 90% + 5lbs)
5 Reps @ 75%
3 Reps @ 85%
1+ Reps @ 95%
Optional WOD (Should only be done if you missed Murph)
For Time
50 Cals Bike or Row (you choose based on what day you will not be in)
Score is weight/weight/time
The wrath of Murph
Deadlift (off 90% + 5lbs)
5 Reps @ 75%
3 Reps @ 85%
1+ Reps @ 95%
Strength
Strict Press (off 90% + 5lbs)
5 Reps @ 75%
3 Reps @ 85%
1+ Reps @ 95%
Optional WOD (Should only be done if you missed Murph)
For Time
50 Cals Bike or Row (you choose based on what day you will not be in)
Score is weight/weight/time
The wrath of Murph
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