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Thurs 20/12 : Murph Challenge 2019

By Scotty 0

As many of you are aware myself and several other people (growing daily) will be doing the #murph3030challenge2019, starting in March 2019.

A little bit of what it is for :

Funds raised from this challenge will go to The Black Dog Institute and The Terry Campese Foundation.
The aim of the funds raised for the Campese Foundation is to facilitate a mentoring and support program in conjunction with the NSW Police.
The programs goal is for myself & several others to take 8-10 disenfranchised youth offenders to participate in a 20 week program culminating in them walking the Kokoda trail in late 2019, along with a select group of Mentors that we select.

Donations can be made by clicking the image below:









SFS Workout of the Day

Warm Up

3 min row/run/ride
With an empty barbell or broomstick:
5 x Good Mornings
5 x Snatch Grip Deadlift with pause in bottom
5 x Snatch Pull (shoulders only)
5 x Snatch High Pull
3 x Muscle Snatch
3 x High Hang Power Snatch (pocket)
3 x Hang Power Snatch
3 x Power Snatch

Strength/ Skill (15-30 mins):
Every 30 seconds for 10 mins:
1 Power Snatch (20 reps total)

Today’s strength work is an EMOM but you will be performing a rep every 30 sec
The idea behind this EMOM is to get comfortable shifting a heavy load repeatedly with short recovery
You won’t have time to change weights today, so pick the heaviest weight that you are very confident with
Focus on extending hard through your hips & shoulders and moving your feet. When you fatigue, it is good technique that will carry you through

WOD (35-50 mins):
For time:
100 Double Unders


Power Snatch (42.5/30kg)


100 Double Unders

Time cap: 15 mins

Scaling Options:
Double Unders: 3:00 time cap (AMRAP in that time), singles (200 reps)
Power Snatch: reduce weight, from hang
Toes-to-Bar: reduce reps to 10/8/6/4, T2B attempts, hanging knee raises, V-Ups, sit-ups

author: Scotty


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