WARM UP
200m Run
Into…
2-3 SETS FOR QUALITY
10 Air Squats
5 Scap Push-Ups + 5 Push-Ups
3 Scap Pull-Ups + 2 Pull-Ups
MURPH
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
• 1 mile Run
• 100 Pull-ups
• 200 Push-ups
• 300 Squats
• 1 mile Run
MINI MURPH
FOR TIME*
800m Run
Into…
10 ROUNDS
5 Pull-Ups
10 Push-Ups
15 Squats
Into…
800m Run
*Mandatory break-up the reps into 10 rounds. Weighted vest optional.
(Score is Time)
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00 Foam Roll*
5 Cat/Cows
:30 Childs Pose
1:00 EZ Recovery Cardio Choice**
*Focus on quads/glutes/lats
**Nasal Only Breathing
-Rest as Needed b/t Sets-
(No Measure)
EXTRA CREDIT
NOTE — May’s extra credit focus will be building bodyweight gymnastics capacity for Murph + Ring Muscle-Up Skills & Drills. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.
No Extra Credit. Hydrate, eat some food, and relax for the day.