Difficulty level: 8/10
Special notes: Lots of muscle interference on this one, but that is what the fireground is… using the same muscle groups for an extended period of time under extremely stressful conditions. This is done murph style. break it up any way you want, in any order.
Weight: a single 30-50lb dumbbell with gear and an air pak.
Goal: 16-18 min
Substitute: Don’t use gear or airpak
Difficulty level: 8/10
Special notes: Suffer together on this one. Lots of muscle interference, but that is what the fireground is… using the same muscle groups for an extended period of time under extremely stressful conditions. This is done murph style. break it up any way you want, in any order. Everyone is working at the same time.
Weight: a single 30-50lb dumbbell with gear and an air pak.
Goal: 18-20 min
Substitutes: Don’t use gear or airpak
