MURPH PREP WORKOUT # 9 5 Rounds Devils Press x 6-10 reps (20-40lb DBs) Pull-Up x 3-5 reps Rest 2 min between rounds INTO 5 rounds Push-Up x 20-30 reps Squats x 30-40 reps Run x 400m ACCESS MORE TRAINING Find more of our stuff below Links The PNW Unsubscribe · Preferences

MURPH PREP WORKOUT # 8 10 ROUNDS A: Pull-Up x 2-5 reps rest 45 s rest 2-5 min INTO 3 Rounds B1: Run 200m B2: Push-Up x 10 reps B3: Squat x 20 reps Rest 3-5 min between rounds After every round: add 200m to run add 3-5 Push-Ups Add 10-20 Squats ACCESS MORE TRAINING Find more of our stuff below Links The PNW Unsubscribe · Preferences

MURPH PREP WORKOUT # 7 2 ROUNDS A1: *Run 800m A2: Push-Up x 60 reps (in as few sets as posible) Rest 3-5 min between rounds INTO 4 ROUNDS C1: Pull-Up x 5-10 reps rest 45 s C2: Squat x 25-50 reps rest 45s C3: Lunges x 20 steps each leg rest 2-5 min * Bike / Row / Ski x 1000m if training indoors ACCESS MORE TRAINING Find more of our stuff below Links The PNW Unsubscribe · Preferences