Murph prep for memorial day! Let’s start building some volume with a vest if you want to wear one for the workout on that day and let’s start building up contractions so we aren’t too smoked after completing this legend of a Hero workout.
400m Run
________
10 Hollow Rock
10 Superman
10 Scap push up
10 Scap pull up
2 rounds
________
8 Spiderman + Twist
6 Scorpion
4 Squat jump
2 Strict pull up
3 rounds
RXConditioning:
“Murph Prep 1”
30:00 AMRAP
100m Run
5 Pull Up
10 Push Up
12 Air Squat
You go, I go style with a partner!
*Wear a vest if you plan on doing Murph with a vest this year!*
Intermediate:
“Murph Prep 1”
30:00 AMRAP
100m Run
5 Pull Up (banded or jumping)
10 Push Up (kneeling or band supported under chest)
12 Air Squat to box
You go, I go style with a partner!
Baseline:
“Murph Prep 1”
30:00 AMRAP
50m Run
5 Squat to stand
7 Push Up (kneeling or band supported under chest)
9 Air Squat to box
You go, I go style with a partner!
GHD Hip extension
3×15 (use external load if you are up for it.)
+
3×12 Barbell Bicep curl (3 count down each rep!)
