WARMUP
2 ROUNDS
200m Row
10 Leg Swings
25’ Toe Walk + 25’ Heel Walk
10 Step-Ups
5 Bootstrap Squats
Into…
2 ROUNDS
200m Row
25’ Knee Hugs + 25’ Toe Grabs
25’ High Knees + 25’ Butt Kickers
10 Box Jumps
5 MB Front Squats
5 MB Push Press
WORKOUT
“ROWING KELLY”
“ROWING KELLY”
5 ROUNDS FOR TIME
500/400m Row
30 Wall Balls (20/14)
30 Box Jumps (24/20)
(Score is Time)
OPTIONAL MURPH PREP
WEEK 4/ DAY 1
CONDITIONING
3 SETS
400m Run @ 80%
200m Jog @ 50-60%
-100m Walking Rest b/t Sets-
*Deload week. Still want to get a bit of light running in to keep our feet underneath us. Still a decent amount of volume today but listen to your body and don’t push too hard so your body can recover for next week.
(No Measure)
STRENGTH
5-7 SETS
5 Strict Pull-Ups
10 Tempo Push-Ups (1111)
15 Tempo Air Squats (1111)
-Rest as Needed b/t Sets-
*Same idea as the conditioning. Get some reps in and work controlled ROM without overloading the body. Move with intent today and remember less is more with Murph right on the horizon!
(No Measure)
