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MURPH PREP WORKOUT # 13 6 Rounds Burpee to Pull-Up x 4-6 reps rest 45 sec 25-35 Squats rest 45 sec Rest 2 min INTO Run 800m 50 Push-ups Run 800m 50 Push-ups ACCESS MORE TRAINING Find more of our stuff below Links The PNW Unsubscribe · Preferences

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

MURPH PREP WORKOUT # 10 3 Rounds Run x 800m Push-up x 20-30 reps Squat x 40-60 reps Rest 2 min between rounds INTO 8 rounds Pull-Up x 5-10 reps rest 45s Burpee x 5-10 reps Rest 45s ACCESS MORE TRAINING Find more of our stuff below Links The PNW Unsubscribe · Preferences

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

MURPH PREP WORKOUT # 6 4 ROUNDS A1: *Run 800m A2: Pull-Up x 3-5 reps A3: Squats x 25-50 reps Rest 3-5 min between rounds INTO 3 ROUNDS C1: Push-Up x 20-40 reps in as few sets as possible C2: **DB Muscle Snatch x 20-40 reps in as few sets as possible rest 5 min * Bike / Row / Ski x 1000m if training indoors**DBs should be 20-40lb pair ACCESS MORE TRAINING Find more of our stuff below Links The PNW Unsubscribe · Preferences

MURPH PREP WORKOUT #5 10 ROUNDS A1: Push-Up x 10-20 reps A2: Walking Lunge x 50 steps Rest 1-2 min between rounds INTO 2 ROUNDS C1: Pull-Up x 20-40 reps in as few sets as possible C2: Squat x 50 reps in as few sets as possible C3: *Run 800m rest 5 min * Bike / Row / Ski x 2000m if training indoors ACCESS MORE TRAINING Find more of our stuff below Links The PNW Unsubscribe · Preferences