Power cleans up to 2 rep max 185. I wanted to try 195 but I gave blood and felt a little weak.
3 sets bent over dumbbell rows. 6 @90,100,110
5 rounds as fast as possible 20 kettle bell swings with a 70lb dumbbell 45 sec on air dyne as hard as possible 10 roll outs with a wheel-go from knees to flat to the ground and back up.
I haven't done "Murphy" in a couple years but did it one time in 27 minutes. Not saying I could do it again that fast but I'll try it this year again. It used to come up on the CF main site on St. Patrick's day. The pull ups, push ups and squats are no problem for me its the damn mile before and after.
