General (6:00)
400m Run
_________
10 Alternating kick stand hamstring stretch
10 Walking straight leg kicks
10 Walking alternating heel to butt quad stretch
10 Walking lunge + overhead reach
10 Scorpion
__________
Specific (10:00)
50ft. High knees
50ft. Butt kickers
100 ft. Lateral shuffle
50ft. A Skip (Demo: – YouTube)
50ft. B Skip (Demo: – YouTube)
___________
5 KB Sumo deadlift (light)
5 KB Standing upright row
5 KB Sumo deadlift high pulls
5- 10 Practice reps at workout weight
General (6:00)
400m Run
_________
10 Alternating kick stand hamstring stretch
10 Walking straight leg kicks
10 Walking alternating heel to butt quad stretch
10 Walking lunge + overhead reach
10 Scorpion
__________
Specific (10:00)
50ft. High knees
50ft. Butt kickers
100 ft. Lateral shuffle
50ft. A Skip (Demo: – YouTube)
50ft. B Skip (Demo: – YouTube)
___________
5 KB Sumo deadlift (light)
5 KB Standing upright row
5 KB Sumo deadlift high pulls
5- 10 Practice reps at workout weight
“Heavy legs”
RXConditioning (21:00)
800m Run
20 KB Sumo deadlift high pull (53/35lb.)
600m Run
30 KB Sumo deadlift high pull
400m Run
40 KB Sumo deadlift high pull
200m Run
50 KB Sumo deadlift high pull
For time.
Goal sub: 17:00
Cap: 21:00
Intermediate
800m Run
20 KB Sumo deadlift high pull (35/20lb.)
600m Run
30 KB Sumo deadlift high pull
400m Run
40 KB Sumo deadlift high pull
200m Run
50 KB Sumo deadlift high pull
For time.
Goal sub: 17:00
Cap: 21:00
Baseline
200m Run
10 KB Sumo deadlift high pull (15/10lb.)
200m Run
20 KB Sumo deadlift high pull
100m Run
25 KB Sumo deadlift high pull
100m Run
30 KB Sumo deadlift high pull
For time.
Goal sub: 17:00
Cap: 21:00
Death by Murph
EMOM 10 min max
Every minute on the minute you will do
1 pull up
2 push up
3 air squats
add 1 rep to each movements each min
If you last all 10 min your last set will look like this.
10 pull up
11 push up
12 air squat.
Today we just add volume with out capacity.
This workout will start very easy and will end very badly for some. The goal is to move fast trough transitions and hang on.
DO NOT start slow or you will see then end faster than you hoped.
(8:00)
3×15 Banded pull a part
+
1:00 seated forward fold between each set (hamstring stretch)
Today we get aerobic. We will start to get more running miles under our legs as warmer weather approaches and as does Murph! Local muscle endurance will be challenged on the volume accumulation of sumo deadlift high pulls. How well can you hold onto the KB when your hamstrings, glutes, upper back and low back are all screaming at you to rest? We will find out (evil smile). In all reality, the best strategy here is to run, but with control that provides you a chance to move with urgency each time you come back to your KB. If you run so fast that you are forced to stand around at the KB more than you may want to, you may be left in the dust by lesser runners than you. To optimize the time of a workout like this is to optimize the “fitness gains” you get. Break up the KB work on purpose before you “have to”–it will help you to rest less and keep steady work through your intervals until you reach the desired rep scheme of each round.
Murph Prep- As we end April and go into May the volume will get higher, with a nice taper down as we approach Murph, Remember this is completely optioal and it can be done, before, after, or simply as the Work out of the day, Feel free to scale down as needed. Remember something is better than nothing.