WARMUP
AMRAP X 12 MIN
12 Calf/Tib Raise
10 Push-Ups to Pike
7/7 Staggered Stance Good Morning
10 Alt. Deadbug
60 Single Unders
:20 Top of Ring/Box Support Hold
10 Barbell RDL
:30 Tuck Hold
EXTENDED WARMUP
EMOM x 10 MINUTES
MIN 1 – 3-5 Deadlifts*
MIN 2 – 3-5 Dips**
*Start Light and build past workout weight.
**Option for Bench, Box, or Rings.
(No Measure)
WORKOUT
AMRAP x 15 MINUTES
35 Double Unders
10 Deadlifts (225/155)
35 Double Unders
15 Ring Dips
35 Double Unders
20 V-Ups
(Score is Rounds + Reps)
OPTIONAL MURPH PREP
WEEK 3/ DAY 1
CONDITIONING
1 Mile Run
-Rest 2:30-
Into…
800m Run
-Rest 2:00-
Into…
400m Run
-Rest 1:00-
Into…
200m Run
*Just under 2 miles of running so we are basically at Murph volume! Try to keep a consistent effort/ pace through each distance. Main focus is the 1 Mile run and ensuring you can almost fully recover in that 2:30 rest window. Focus on nasal breathing to lower the HR to hit the next run with some aggression!
(No Measure)
STRENGTH
EMOM x 12 MINUTES
MIN 1 – :30 Max Pull-Ups
MIN 2 – :30 Max Push-Ups
MIN 3 – :30 Max Air Squats
*Goal is to find a movement adjustment that only forces 1 break in the :30 window. If proficient with these movements, this will be good volume work still aiming for no more than 1 break. On Air Squats complete ODD Rounds at a controlled steady pace, and EVEN Rounds at a faster pace still ensuring full ROM.
(No Measure)
