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MURPH PREP WORKOUT # 12 5 Rounds DB Clean to Press x 20-40lbs x 10-20 reps rest 45 sec 5-10 Pull-ups rest 45 sec 15-30 Push-Ups Rest 2 min INTO Run 400m 30 Squats Run 800m 50 Squats Run 400m 30 Squats ACCESS MORE TRAINING Find more of our stuff below Links The PNW Unsubscribe · Preferences

MURPH PREP WORKOUT # 11 2 Rounds Run x 1600m Squat x 60-100 reps Rest 5 min between rounds INTO 3 rounds Push-Up x 50 reps (in as few sets possible) rest 90s Pull-Up x 30 reps (in as few sets possible) Rest 90s ACCESS MORE TRAINING Find more of our stuff below Links The PNW Unsubscribe · Preferences