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Swamp City WOD – Thu, Jul 4

Swamp City Fitness – Swamp City WOD

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

3:00 Machine

-into-

100m Run

10 Dynamic Squat Stretches

5 Front Squats (empty bar)

5 Push Press (empty bar)

10 Ring Rows

2. Workout Prep

2 sets:

50m Run (At workout pace)

3 Thrusters (build in weight)

5 Pull Ups

Workout

The Ginger (AMRAP – Rounds and Reps)

Freedom (RX’d)

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.

Independence

22:00 AMRAP

400m Run

7 Thrusters (115/80)

14 Pull Ups

(KG conv: 52.5/35 Thrusters)

Liberty

22:00 AMRAP

300m Run

7 Dumbbell Thrusters (light)

20 Ring Rows
Target number of Rounds: 4.5 Rounds +

Minimum number of Rounds before scaling: 3 rounds

Strength/Accessory

Mayhem Mini-Pump –Glutes and Shoulders (Checkmark)

3 Rounds

10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7

10 GHD Hip Raise @ moderate weight – maintain quality RPE 7

10 Plate Front Raise @ moderate weight – maintain quality RPE 7

-Rest 1 minute between rounds-

Cooldown/Mobility

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