4.28.25 Workout of the Day

Festivus Games & Hyrox Atlanta crew

Barbell
Conditioning
“Murph Prep Monday”
AMRAP 7
200 m run
10 Strict Pull-ups
Rest 3 minutes
AMRAP 7
200 m run
15 Pushups
Rest 3 minutes
AMRAP 7
200 m run
25 Airsquats

Strength (Accessory)
4 sets: 3 High Hang Power Snatch + 1 Tempo Overhead Squat + 3 Snatch Balance, building

-This is meant to be with very light weight and working perfect mechanics and barbell efficiency.-

Interval
Conditioning
“Murph Prep Monday”
AMRAP 8
200 m run
10 Strict Pull-ups
Rest 2 minutes
AMRAP 8
200 m run
15 Pushups
Rest 2 minutes
AMRAP 8
200 m run
25 Airsquats

Strength & Midline
4 sets for quality
8 DB Tempo DL (3 sec down)
10 DB Pull-Throughs (lf + rt = 1 rep)
10 Calorie Ski
25 in & outs