WARM-UP -
Hip Halo Warm Up
-into-
8:00 AMRAP
5 Box Step Up
2 Box Jumps
10 Deadbugs
10 Ring Rows
3 Push Press (empty bar)
3 Front Squats (empty bar)
STRENGTH -
4 sets
2 Front Squat @85%
+ 5 Seated Box Jumps
(moderate-high height)
-complete 1 set every 1:30-
2:00-
WORKOUT PREP-
2 sets:
100m Run (build in pace)
3 Thrusters (build in weight)
3 Pull Ups
WORKOUT - “The Ginger”
Freedom (RX’d)
“The Ginger”
22:00 AMRAP
400m Run
7 Thrusters (155/105)
20 Pull Ups
(KG conv: 70/47.5 Thrusters)
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. Tyler was an athlete
and coach at several CrossFit
affiliates over his years in
Virginia Beach, including one
that is part of our Mayhem
Affiliate family, DBG CrossFit.
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Minute Foam Roller Angels
2x1 minute Pec Stretch