Kyrstyn finishes her last mile during the Murph workout.


5 DB Thrusters (45/25lbs)
10 DB Deadlifts
10 Rounds
Every 90sec perform 1 rope climb

START the workout with 1 Rope Climb. Proceed thru the work at each 90 second mark, perform another rope climb, until you have completed a total of 10 rounds of the thrusters and deadlifts.

The load for everyone should be light-moderate for the movements they are performing. This is so you can move through easily and the limiting factor will be stopping to get the Rope Climbs done. Even then, the workout shouldn’t take too long, so keep up that intensity level!!


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