Warm-Up (9:00)
- 400m run
- 10 walking quad stretch
- 10 toe touch walk
- 10 curtsy lunge
- 10 lateral lunge
- 10 pogo jumps
- 10 hollow rocks
- 5 V-ups
- 5 no-push-up burpees
RX Conditioning
2 rounds for time:
- 800m run
- 10 rounds: 5 pull-ups, 10 push-ups, 15 air squats
- 400m run
- 5 min. rest
Goal: Sub 40:00
Cap: 45:00
Intermediate
2 rounds:
- 800m run
- 10 rounds: 3 pull-ups, 6 push-ups, 9 air squats
- 400m run
You can also use banded or jumping pull ups and kneeling push ups but wanted to offer a different consideration for some. We don’t always have to make the movements easier, keep them hard and do less! You can often progress toward RX prescriptions faster choosing this style of scale.
Baseline
2 rounds:
- 400m run
- 5 rounds: 3 ring rows, 6 knee push-ups, 9 air squats
For time:
10 push up
50 sec Plank hold. (front lean and rest)
8 push up
40 sec Plank hold. (front lean and rest)
6 push up
30 sec Plank hold. (front lean and rest)
4 push up
20 sec Plank hold. (front lean and rest)
2 push up
10 sec Plank hold. (front lean and rest)
Rest 30 seconds after each plank
(6:00)
200m easy walk
1:00 couch stretch/leg
1:00 seated forward fold
Simulate Murph partitioning with high-rep calisthenics and moderate running; focus on fast transitions and steady pacing. If you are an experienced CF athlete then throw on a vest for added challenge and preparation today!