**Remember to register for Murph. We’ll do the workout at 10am Monday, May 30th. If you want your shirt in time for the event, please register by Thursday, May 19th. https://themurphchallenge.com/register/**
Warmup: ROM Drills, dynamic stretches, 15 strict press with PVC, 400 m run
Strength: Strict Press
WU: 5/5/3 @ 40/50/60% of 1RM
Work: 3/3/3+ @ 70/80/90% of 1RM
WOD:
For time
1000m row or 800m run
Then 3 Rounds of
25 squats
7 Bent over rows (75-125/45-95#)
Then
1000m row or 800m run
Cooldown: roll out and stretch
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