Frequency Fitness Mount Pleasant – CrossFit Workout of the Day
MURPH PREP WORKOUT #1
A. 10 Minute EMOM (Pull-Ups)
– (F) 5-10 Strict (banded)
– (P) 5-10 Kipping
– (S) 5-10 Chest to Bar
*Work on fixing minor faults in your current highest progression and / or advance to a higher progression
B1. 8 minute AMRAP
P1 – 2 minute row
P2 – AMRAP Air Squats
B2. 8 minute AMRAP
P1 – 2 minute row
P2 – AMRAP Push-ups
B3. 8 minute AMRAP
P1 – 2 minute row
P2 – AMRAP Pull-ups
*In Teams of 2
*Partners switch between the 2 minute bouts for 8 minutes
*Score air squats, push-ups, and pull-ups (total between both partners)
*It is the duty of the team to transition as quickly as possible on and off the rowers