I have some very basic directions for you to follow in order to view the attached “Murph” video. Follow them exactly as they are written for the best viewing experience.
1. Press Play and turn up the volume as loud as it goes.
2. Stand Up proudly and place your hands tightly by your sides.
3. Place your heals together with your toes pointed out at 45 degrees.
4. Don’t move until it’s over.
Please feel free to share this video with as many people as you want. Be proud of what you accomplished and the reasons for which you did it.
21 – 15 -9 -15 -21
Over head Walking Lunges
Rx’d Men- 2p KB and 45# plate Rx’d Women- 1.5p KB and 25# plate
Scaled Men-1.5p KB and 35# plate Scaled Women- 1p KB and 15# plate
Masters will complete 21-15-9-6-3 reps
Teams follow individual loading and progress through by having each member of the team complete 21 swings, then 21 OH lunges, then 15 swings etc…There is no sharing of reps within your set. The rotational order of the team may change as needed.