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Frequency Fitness

Thursday 5/25

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

“MURPH PREP – NUMBER 9”

A. Pull-up Strength & Skill
– Barbell Inverted Rows (Complete 3 x 10 reps)
– Banded Pull-ups (Complete 2 x 10 reps)
– Kipping Pull-ups (Complete 1 x 10 reps)
– Strict Pull-ups (Complete 1 x Max reps)

*superset each progression w/ 15 BB Curls

B. For Time
800m Run, 80 Air Squats, 40 Push-ups
600m Run, 60 Air Squats, 30 Push-ups
400m Run, 40 Air Squats, 20 Push-ups
200m Run, 20 Air Squats, 10 Push-ups

F – Hand Release Push-ups
P – Partition each round as you see fit
S – Must complete all squats before transitioning to push-ups

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