A. In 20:00 find a 1 RM Front Squat
*Strength cycle pretest
*Heaviest weight recorded
B. For time.
15 back squats @ 155 / 105 / 65
20 bumper plate burpees @ 45 / 25 / 15
800m run or 1.5 mile Assault Bike
*time recorded
Scaling Guide:
– 6 – 10 minutes.
– Scale Up:
185/125lb barbell
burpee pull overs instead of bumper plate burpees to 8’/7′ bar.
Optional ‘Cash Out’:
Murph Training:
2 Round
400m run @ 85-90% effort (fast but not an all out sprint)
Rest 1:00
Then
2 Round
800m run @ 85-90% effort (fast but not an all out sprint)
Rest 1:00