Warm up 3 mins cardio 3 mins stretch 3 mins Abs 3 mins mU practice PVC 1-arm Rows 4x6 each arm WOD 5 Rounds of 2 mins on bike/row/ski 10...

Warm up Runners warm up (jjs, Ts, pogos, lunges) Hurdlers stretch - 1 min each leg PVC FRONT Squats 3x8 Relay races WOD 6 Rds :30/::30’s...

Warm up jump Rope for 3 mins Sit ups w/ wall ball 2 mins 1 min Jack knives 1 min Hollow Rocks PVC SNATCH Progression Bar-8, Add-6,...

5 mins MURPH PREP” Warm up on own RUNNERS Warm Up Michael Phelps PVC 4 rds or BO Rows Some “MURPH”’ training 4 Rounds of: Run 2 laps Do...

Warm up Jog a few laps Do a couple dozen push ups and sit ups Couple minutes of stretching Jog some more LETS GOOO! WOD 4 Rounds of:...

Warm up Stretch Walk w/ Oh KB Tabata Russian Twists (KB) 10 Broad Jumps WOD Run 2 laps 6 down to 1 Squat Cleans (95/135) Romanian...

Warm up 3 min Bands 3 mins Cardio Then, 3 Rounds of: 20 JJ’s 10 Sit ups 5 Slam Balls 1 Wall Walk Then, 1 min bar Hang 1 min Plank...