Friday 05.27.2022

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MURPH APPROACHES! Sign up for your heats via TRIIB and bring the lumber this coming Saturday, Ninjas!

Warm-up Drills
I. Run 400m
II. Coach’s Choice
III. Mobility

Impact/Focus: Deadlift
Warm-up Sets/Reps building to an intended starting weight x 6:00

Then, complete the following:
4 Rounds on the 2:30 of

Deadlift x 3-3-3-3
*start at a heavy triple and either work at a sustained weight or build to a 3RM.

Post scores to comments.

“Persistence Hunting”
Complete as many reps as possible for each movement within the time allotted

5:00 x Power Clean & Jerk or Power Snatch
(select weight for total lbs)
4:00 x 1-arm Devil’s Press (50/35lbs)
3:00 x V-ups
2:00 x Box Jump Overs (24/20”)
1:00 x Burpees


C&J or Snatch may be Power or Full; where athletes may pick any of the following weights in an attempt to take the most lbs ground to overhead in the time allotted:
Examples: 65/95/115/135/155lbs…

Post method, lbs & reps to comments.

Samy Daghir

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