WOD
 | Fri, Apr 30 2021 |  |
Murph Prep 1.4 - Strength Day
(Check In)
5 Sets:
5 Weighted Pull-Ups (Strict)
5 Weighted Push-Ups (or DB Bench Press)
10 KB/DB Goblet Squats
Rest as needed between rounds.
Scale as needed.
Warm-Up to a load that is challenging for 5 reps of each movement.
(Example: You can complete 5 reps, but fail the 6th)
SCALING:
If you already have a solid grasp on strict pull-ups, go ahead and add a weight vest or hold a DB between your feet.
If you're currently performing strict pull-ups with a band, continue to do this, but with strict attention and integrity to form and technique and with a lighter band.
If you're currently performing all pulling movement on the rings, utilize the lat pulldown for this workout and go as heavy as you can while still completing 5 reps per set.
| Norman | Yes | 9/35# DB’s/53# KB | | DeAnna | Yes | R&P band/35#/44# | | Ryan D | Yes | B/55/70 | | Adam vanvalkenburgh | Yes | B/50/70 | | Samantha B | Yes | BPO/35/55 | | Tom K | Yes | Strict/85/100 | | Jennifer C | Yes | 14/50/70 | | Cory | Yes | 20/60/100 | | Jessica K | Yes | Strict/45/70 |
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