Monostructural/Gymnastics Conditioning, Long-Duration
“Team Murph”
For time, in teams of 3:
600-meter row
100 ring rows
200 push-ups
300 air squats
600-meter buddy carry
After-Hour Accessory Press/ Pulling Strength Exercise
HSPU negatives: Accumulate 20- 25 reps, using a deficit if needed
Barbell shrugs: 3 sets of 12-20 as heavy as possible.