General (12:00)
400m run (easy)
________
1:00 pigeon stretch each
1:00 hurdler stretch each
:30 lat stretch (rig) each
:30 cross body shoulder stretch (each)
________
Specific (12:00)
10 banded pass through
15 banded pull a part
5 scap pull up
10 kipping swings
3 kip swings + 1 big kip (arms straight, drive down with straight arms, lift knee’s)
2-3 strict pul up or ring row
2 kip swings + 1 pull up+ 2 kip swings
2×5 cycling / practice of kipping or butterfly pull ups
________
5 hip down push up
4 push up + lunge to stand (burpee style)
3 push up + jump feet to hands (burpee style)
3 burpee of choice to target
________
Primer:
100m run
5 pull up
5 burpee to target
“Pull, Press, Run, Fun”
RXConditioning (Murph Prep) (30:00)
40 Pull up
40 Burpee to pull up rig
400m Run
3:00 Rest
30 Pull up
30 Burpee to pull up rig
400m Run
2:00 Rest
20 Pull up
20 Burpee to pull up rig
400m Run
1:00 Rest
10 Pull up
10 Burpee to pull up rig
400m Run
Goal: Sub 26:00
Cap: 30:00
Intermediate
Banded pull up
Burpee to pull up rig
Baseline
20 Ring row or inverted pull up (barbell in rig)
20 Burpee
(4:00)
Foam roll (3-4 minutes)
- Quads
- Midback
- Glutes
- Calves
Today we Murph prep! Since we got a healthy dose of squats yesterday, we will be focusing on the gymnastics in the upper body and running capacity. While it is Murph prep focused, you’ll notice it has a very different flavor. The goal is to push each interval best as you can, and finish strong with the run on each round. The rest provided should allow you the mindset to push where it is possible without the fear of “blowing up” or slowing beyond the point of productive training.
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.