Memorial Day Murph “To Represent Them All”
0830 Dedication 0900 Start, Cookout immediately following
Strength
Pause Back Squat (21×1 Tempo)
Every 2:30 for 7:30 (3 Sets)
8 Reps
55-65% of Front Squat Across
Conditioning
4 Sets
3:30 AMRAP
16 Dual DB Bench Press 50/35#
12 Toe to Bar
18 Wall Balls 20/14#
Max Strict Pull-Ups in Remaining Time
*this is a 14:00 Running clock