1:00 easy row
1:00 2 Inch worm + 4 curtsy lunge + 10 plank shoulder tap (AMRAP)
3 rounds
_________
5 wall squat (squat therapy)
5 slow air squat (focused on tall chest)
5 fast air squats (workout speed)
_________
5 scap push up
5 kneeling push up
5 push up
________
:10 dead hang
10 kip swings
2 kip swings + 1 pull up
2×3-5 pull ups or scaled version
(10:00)
Every 2:00 x 5 sets
5 Weighted chin ups (palms toward body)
*Scale to eccentric chin ups, athletes should take 3-4 seconds to descend from the top of the chin up to full extension of the elbow. They may jump or kip to the top of the rep.
RXConditioning (20:00)
“Cindy-ish”
20:00 AMRAP
5 Pull Up
10 Push Up
15 Air Squat
:30 Rest
Intermediate
“Cindy-ish”
20:00 AMRAP
5 Banded or jumping Pull Up
10 Kneeling Push Up
15 Air Squat
:30 Rest
Baseline
“Cindy-ish”
20:00 AMRAP
5 Ring row or inverted pull up
7 Box or Wall Push Up
10 Air Squat (to medball or box)
:30 Rest
Immediately after todays workout.
1 mile run
Todays workout works perfectly into our Murph Prep, so be sure right after the 20 min
AMRAP ends, you take off for a 1 mile run
(6:00)
3×10 Alternating DB hammer curl
+
3x 10 Single arm overhead tricep extension
Murph prep. Our goal is to use an incremental approach to help everyone feel prepared for a fun Memorial Day celebration together of doing Murph. Each Friday in the coming weeks we shall go through a workout that has similarities to Murph by means of movement selection, function of body parts and even overall work required. We will increase volume through the weeks to build toward your best Murph yet, or allow you to feel fully prepared for your first Murph ever.
Todays workout works perfectly into our Murph Prep, so be sure right after the 20 min
AMRAP ends, you take off for a 1 mile run