Level 1

For Reps/Time

Tabata Double KB Front Squat (tabata scoring, meaning worst round counts)

Then:

1 Mile Run OR 3k bike OR 2k row

Level 2

For Reps/Time

Tabata Double KB Front Squat 35/18 (tabata scoring, meaning worst round counts)

Then:

1 Mile Run (same as murph)

Level 3

For Reps/Time

Tabata Double KB Front Squat 44/28 (tabata scoring, meaning worst round counts)

Then:

1 Mile Run (same as murph)

Level 4 Rx

For Reps/Time

Tabata Double KB Front Squat 53/35 (tabata scoring, meaning worst round counts)

Then:

1 Mile Run (same as murph)

Motivation

 

 

Strength

Back Squat

4 x 8-15

*add #5-10lbs

Mobility: legs/calves smash.