Mobility, Activation & Warm-Up
Spend 5-10 minutes foam rolling the t-spine, pecs, quads and calves.
Band Assisted Pec Stretch x 30 seconds per side
Band Assisted Lat Stretch x 30 seconds per side
(while in these positions, focus on making a mind/body connection and relax your body into each position)
and then …
Two sets of:
20 Seconds Single-Arm Lat Pull Down
10 Seconds Rest
20 Seconds Single-Arm Lat Pull Down
(with the band you stretched with, complete a single arm lat pull down)
10 Seconds Rest
20 Seconds Squat Pass Thrus
10 Seconds Rest
20 Seconds X Plank (Raise opposite arm and leg, switch and continue for 20 seconds)
10 Seconds Rest
A.
Three sets of:
Snatch Pull + Power Snatch (50-60%)
Rest 90 seconds between sets
Followed by…
Five sets of:
Low Hang Power Snatch* + Power Snatch + 2 Overhead Squats (65-80%)
Rest 90 seconds between sets
*Pause for 2 seconds at 2″” below the knees before completing the low hang power snatch
Followed by…
Two sets of:
Snatch Pull
* (85+%)
Rest 90-120 seconds between sets
*3 second Hold at Knees before finishing the extension and 3 second Eccentric Lowering
B.
“Murph”
Option 1:
Complete as many rounds and reps possible in 35 minutes of:
400 Meter Run
Two rounds of:
10 Pull-Ups*
20 Push-Ups
30 Air Squats
–OR–
Option 2:
Four rounds for time of:
800 Meter Run
immediately followed by five (5) rounds of…
5 Pull-Ups*
10 Push-Ups
15 Air Squats
TIME CAP: 35 Minutes
–OR–
Option 3:
Partner Murph
Complete as many rounds and reps as possible in 35 minutes of:
Partner 1: 400 Meter Run
Partner 2: AMRAP of 5 Pull-Ups + 10 Push-Ups + 15 Air Squats
*Switch when Partner 1 comes in from the run.
–OR–
Option 4:*
“Murph”
For Time:
1600 Meter Run
100 Pull-ups
200 Push-ups
300 Air Squats
1600 Meter Run
Recommended Time Cap: 50 Minutes
**If possible, perform with a 20/14 lb weight vest or body armor. While some of us who have been doing this a while always did this as a chipper, and it was done that way at Games, I do not suggest performing it that way. It is tough on the body and can potentially ruin the rest of your training week. Please be safe and select the best version for your ability level.
Followed by…
5-10 minutes of breath work lying down in a comfortable position.
Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.
Keep the ratio of inhale to exhale at a 1:2.
Athlete Notes:
Today is a great opportunity to reflect upon the freedoms that many of us have due to the sacrifices made by others. The “Murph” workout has long been a tribute to those who have made the ultimate sacrifice, and for that reason its a phenomenal way to come together as a community. That said, please don’t let the workout itself detract you from your goals. You aren’t competing for a championship, and shredding your hands and/or taking you out of good training for several days isn’t the honor any of our heroes would want bestowed upon them. Pay your respects, but be smart about your training and approach to today’s workout.
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Aerobic/Gymnastic Option
Memorial Day – Enjoy!
Semi-Finals Track
50+:
A.
Three sets of:
Snatch Pull + Power Snatch @ 50-60%
Rest 90 seconds between sets
followed by …
Five sets of:
3 Snatches @ 65-70%
Rest as needed
B.
Five sets of:
Swinging Knees-to-Bar x 2-3 reps
Rest as needed
and then …
OPTIONAL
Every 30 seconds, for 5 minutes:
1-2 Bar Muscle-Ups
C.
50-54:
Three rounds, not for time, of:
15′ Legless Rope Climb
150′ Farmers Carry (32/24kg)
15 Box Jumps (30/24″)
55+:
Three rounds, not for time, of:
12′ Legless Rope Climb
150′ Farmers Carry (24/16kg)
15 Box Jumps (24/20″)
D.
Two sets of:
25 Wall Ball Shots (20/14 lbs to 11/10′)
Rest 30 seconds