programs gym photos nutrition videos

Friday WOD

Okay, it's time for the weekly grinder. Without further adieu "A lot like Murph - with a bar!" Okay, so here's the deal. Everyone needs a 45 lbs bar, guys and girls. If you feel the weight is too heavy please scale as needed. 800 m run 75 Sumo deadlift high pulls with the bar 150 Push-press with the bar 225 Back squats with the bar 800 m run Now, in true Murph fashion the exercises between the runs can be performed in any order you choose. And since we just finished the Football total I thought I would share this picture from the same workout at sectionals. Check out Bamm Bamm's last deadlift of the competition. image Kermit