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Frequency Fitness

Tuesday 5/23

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

“MURPH PREP – NUMBER 8”

A. Strict HSPU
– Controlled wall walk (to show control)
– Static Hold x 20 seconds (to show endurance)
– HSPU Negatives x 5 reps (to develop eccentric strength)
– HSPU Partials x 5 reps (to develop concentric strength)
– Strict HSPU x max reps (to practice the skill)

*Complete 3 sets of each progression above

B. For Time
200 Air Squats
1 Mile Run
50 pull-ups

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