Murph prep? We are always prepping for Murph! We are always building our fitness and therefore improving our ability to perform ANY TASK, all the time. But yes, today we get a bit more specific. Let’s go get this long conditioning piece and if you plan on wearing a weight vest or have body armor, rock it!
Today’s rules of the workout are a bit different. Everyone starts together on the first 1600m run but when you come back in the door, note your time. Then from that moment you have 15:00 to AMRAP the prescribed work. Once your personal 15:00 is up you head back out for another 800m run. Pay attention, follow the rules, put your times for both runs in the notes and score the AMRAP!
400m Run
_________
:30 standing quad stretch (heel to butt) each leg
:30 Standing straight leg toe touch
:30 dynamic straight leg kick, toe touch (alternate legs each rep)
________
25ft. Crab crawl
25ft. Spiderman
10 kip swing
10 scap push up
5 goblet squat (KB or DB) use a 2 count pause in the bottom of each rep.
2 rounds
RXConditioning
1600m Run
______
15:00 AMRAP
15 Pull Up
20 Push Up
30 Air Squat
_____
1600m Run
Intermediate:
1600m Run
______
15:00 AMRAP
15 Pull Up (Banded or jumping)
20 Push Up (Kneeling)
30 Air Squat
_____
1600m Run
Baseline:
800m Run or bike 8:00
______
15:00 AMRAP
15 Pull Up (Banded or Ring Row)
20 Push Up (kneeling or wall push up)
30 Air Squat (Squat to a ball or box for support)
_____
800m Run or Bike 8:00
1:00 couch stretch each leg
1:00 pancake stretch
:30 pec stretch each arm
+
5:00 Foam roll!
