“Murph” or “Post Murph”

Post Murph:

Mobilize, then:

3 sets of:
300 m row
10 band pull-a-parts
:30 sec plank

A.) 3 sets of: (alternating)
16 steps death march w/db’s
10 med ball hamstring curls

B.) 3 sets of:
20 Russian twists with weight
20 hollow rocks
20/15 cal ski erg

C) 15 minute flush bike or row
*60-70% recovery effort