General/Specific: 7:00
200m run
10 alternating quad stretch
10 walking straight leg toe touch
10 pogo jumps (balls of feet, calves, ankles)
10 stationary high knee run steps
10 stationary butt kick run steps
___________
5 hollow rock
6 alternating V up
5 V up
________
4 Spiderman
5 step up no push up burpee
3 jump up no push up burpee
RXConditioning
1 mile run
20 V up
20 no push up burpee
Rest 4:00
1200m run
30 V up
30 no push up burpee
Rest 3:00
800m run
40 V up
40 no push up burpee
Rest 2:00
400m run
50 V up
50 no push up burpee
For time.
Goal: Sub 42:00
Cap: 48:00
Intermediate
V Up: 10, 20, 30, 40
No push up burpee: 20, 30, 40, 50
Baseline
Run: 800, 400, 200, 100
Gymnastics: 10 Alt. V up and 10 no push up burpee each round!
Static Love
Accumulate 3 min at each movement
Dead hang from pull up bar
Plank (front lean and rest)
Wall Seat
Finish all 3 min at each movement before moving to the next
Isometric strength is key to muscle endurance. can you go unbroken!
3:00 static stretch
- Seated hamstring curl
- Seated L-7 stretch
- Pigeon stretch
Today is the day we normally have “Murph prep” and we actually are piggybacking off of yesterday’s push/pull stimulus. You will build the other capacities that are in high demand with Murph coming up in a few weeks. We will focus on running form, intensity and consistency while also coupling it with a growing number of body weight calisthenics. If you focus on pushing your running intervals today and getting right to work on the V ups and “no push up” burpees, your fitness will rise as well as your preparation for Memorial Day Murph.