WARMUP
2 ROUNDS
1:00 EZ Bike
10 Banded Pull Aparts
10 Banded Ws
5/5 Low to High Cross Body Banded Pull Aparts
10 Hollow Rocks
10 Arm Haulers
Into…
2 ROUNDS
:30 MOD Bike
5 Scap Pull-Ups
10 False Grip Ring Rows
:10 Bottom of Dip Ring Hold
SKILL
EMOM x 15 MINUTES
Practice Gymnastics Pull*
*Gymnastic Pull Options…
1-2 (Strict) Ring Muscle-Ups
3-5 (Chest to Bar) Pull-Ups
3-5 (Banded) Strict Pull-Ups
(No Measure)
WORKOUT
AMRAP x 10 MINUTES
15/12 Cal Bike
Gymnastics Pulling*
*Options…
2 Ring Muscle-Ups
3 Bar Muscle-Ups
4 Chest to Bar Pull-Ups
5 Kipping Pull-Ups
(Score is Rounds + Reps)
OPTIONAL MURPH PREP
WEEK 1/ DAY 1
CONDITIONING
4 SETS*
400m Run
-Rest 1:30 b/t Sets-
*Goal is to mirror the splits for all 4 efforts at 75-80% effort. Simply getting our feet underneath us and logging a mile on the road. We will be running 2x a week in prep for Murph.
(No Measure)
STRENGTH
EMOM x 15 MINUTES*
MIN 1 – 12-15 Ring Rows or 5-7 Strict Pull-Ups
MIN 2 – 10 Push-Ups**
MIN 3 – 20-30 Air Squats
*Simple volume building EMOM…goal here is to build volume across the 5 rounds without burdening the body with all of the volume, all at once.
**Option to complete Knee Push-Ups or option to increase reps by 2 every other round.
(No Measure)