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Sunday

Warm-up
Warm-up
2 minutes Rowing Running Biking
Over All Body Activation

EMOM 6:
Min. 1 | :45 inchworm + push-ups
Min. 2 | :45 sumo-stance squats
Min. 3 | :45 row

PUSH-UP & SQUAT REVIEW
1 set:
5-10 push-ups
10 air squats

PULL-UP REVIEW
1 set:
5 kip swings
5 ring rows
3 kip swings + 3 kips
1-3 strict pull-ups (scale to ring rows)
3-5 kipping pull-ups

Metcon
Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 20:
5 pull-ups
10 push-ups
15 air squats
20 pulls on the rower
– Score is the total number of reps + calories rowed.

INTERMEDIATE
Same as Rx’d

BEGINNER
AMRAP 20:
5 jumping pull-ups
10 push-ups from knees
15 air squats
20 pulls on the rower
– Score is the total number of reps + calories rowed.

INTENDED STIMULUS
Complete 8-12 rounds.
Average 10-15 calories in 20 pulls.
Spend no more than 1:30 on gymnastics.
This is dedicated Murph practice. Use rep schemes, strategy, and pacing that you hope to use at the end of the month during Murph.

Finisher
Metcon (Weight)
3 sets:
400-m weighted run
– Rest 1:00 between runs
– Increase weight carried on each set.

Cool Down
2 sets:
:30 couch stretch/side
:30 foam roll lower back
:30 foam roll lats/side

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