Thursday, 4 July 2024 - Independence Day

Conditioning:

“The Ginger”

AMRAP 22:

400m Run

7 Thrusters (155/105)

20 Pull Ups

This workout was written in honor of US Navy Chief Stephen "Tyler" Murphy, who was fatally injured as a result of a terrible tragedy that occurred on July 4th, 2022.

Accessory:

3 Rounds for Quality:

10 Weighted Hip Thrust @ moderate weight – RPE 7

10 GHD Hip Raise @ moderate weight – RPE 7

10 Plate Front Raise @ moderate weight – RPE 7

- Rest 1 min between rounds