Murph (beginner)

JackedRN

Prep for Murph. Copied from Crossfit website to load into Boostcamp.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Ring Row

Hanging Leg Raise

Inchworm Walkout

Box Step Overs

Push Up

Band Pull Apart

AMRAP 10 minutes shoot for 4-7 rounds

ROW 500 meters

Goblet Squat

Power Snatch

Jump Rope

Burpee

Sumo Deadlift (Dumbbell)

Sit Up

Single Arm Push Press (Dumbbell)

Burpee Pull Up

Air Squats

Single Arm Kettlebell Swing

Step-Up (Weighted)

Kettlebell Clean

Power Clean

Inchworm

Snatch (Dumbbell)

Walking Lunge

Squat Thruster

Snatch (Kettlebell)

Kettlebell Clean & Press

Shuttle Runs

Plank

Pull-Up (Assisted)

Russian Twist

Side Plank

V-Up

Reverse Lunge (Bodyweight)

Hang Clean

Pull-Up (Bodyweight)

Farmer's Walk (Weighted)

EMOM
ODD ring Rows
EVEN burpee plus dumbell swing

Burpee Plus Dumbell Swing

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JackedRN