WOD Hero ‘Murph’

In WOD Amsterdam Buitenveldert by Dave

Hero ‘Murph’
Run
Pull Ups
Push Ups
Squats
Run
*Partition the Pull Ups, Push Ups and Squats as needed.

 

StrengthWOD
Front Squats 1-1-1-1-1-1-1
+ 1x max @80% van 1RM

21-15-9
Bench Press Bodyweight
Strict Pull Ups