WARM-UP
2 SETS (8:00 CAP)
100M RUN
10 UP-DOWNS
5 LUNGE - LUNGE - SQUAT
:30 SQUAT HOLD
INTO..
2 SETS
100M RUN
10 BURPEES
15 AIR SQUATS
STRENGTH
1X5 MOD
1X5 MOD +
1X5 HEAVY
BACK SQUAT
WORKOUT
AMRAP X 16 MINUTES
50 AIR SQUATS
400M RUN
25 BURPEES TO TARGET*
200M RUN
*TARGET IS 6 INCHES ABOVE STANDING REACH.
(SCORE IS ROUNDS =REPS)
EXTRA CREDIT MURPH PREP - DAY 2
CONDITIONING + STRENGTH
800M RUN
+
10 ROUNDS
5 PULL-UPS
10 PUSH-UPS
15 AIR SQUATS
INTO…
800M RUN
*EARLIER THIS WEEK WE SAW 1.5 MILES OF RUNNING AND HALF VOLUME OF BODYWEIGHT MOVEMENTS FOR MURPH. TODAY WE PUT THOSE TWO TOGETHER TO TACKLE “HALF MURPH”. THIS IS MEANT TO BEGIN DIPPING THE TOES INTO THE VOLUME POOL AND GET A FEEL FOR HOW THE COMBO OF HOW EVERYTHING WILL TAX THE BODY.
