Minute 1- 3 Shoulder press
Minute 2- 10 Strict dips (rings or parallel bars)
Minute 3- 15/12cal Row or bike
Minute 4- Rest
The load on the shoulder press should allow for a build up over the course of the 5 sets and provide a challenge for the athlete to complete the reps unbroken. The dips should be unbroken on the first round. The row or bike is intended to be a moderate to hard effort each minute. If still feeling beat-up from Murph, decrease reps/load and focus primarily on proper technique.