Two sets of:
Banded Tricep Stretch x 45 seconds per side
Prone PVC Pass Thrus x 10 reps
Banded Pec Stretch x 45 seconds per side
and then …
Shoulder Circuit
Bicep Openers x 10 reps
Xiopang x 10 reps
Bent Over Rows
x 10 reps
Bicep Curl + Push x 10 reps
Plank Walk x 20 meters
and then …
Assault Bike x 30 seconds
Scap Pull-Ups x 30 seconds
Assault Bike x 30 seconds
Scap Push-Ups x 30 seconds
Assault Bike x 30 seconds
Air Squats x 30 seconds
Shoulder Prehab
Three sets of:
Banded Face Pulls x 10-15 reps
Bear Crawl (Robotic Dog) x 25 reps
Rest as needed
followed by …
“Murph”
For time:
Run 1 Mile
100 Pull-Ups
200 Push-Ups
300 Air Squats
Run 1 Mile
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 in previous years, 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 partition the pull-ups, push-ups and air squats. You may choose to partition them however you’d like, but the typical way is to perform this as 20 rounds of “Cindy” – 5 pull-ups, 10 push-ups and 15 air squats, sandwiched between two one mile runs. Please be safe.
RX with vest 6 kg.did Cindy style: 20 rounds off 5 kipping pull ups,10 push ups and 15 air squats.
63’59”.i need to work on my push ups.next time under the 60 min…did today 29 may 2019
62:02. With 20# vest and, despite the warning, did it unpartitioned. Sore arms for the next 3 days.
45:03 20x cindy without a vest
Did murph Saturday.
With vest and the run with hills.
38:50
Ive lost about 15#’s prepping for murph this year. My time was 9 mins faster this year! I figured if i lost my “weighted vest” adding a weighted vest would be no big thang 😉
Wow – great job Amber!!!
Thanks Nichole 🙂
54:30 w vest 20 rds Cindy style
Excellent job Richard!
Didn’t want to run bc of foot/heel. Decided to do a different Hero workout
“The Seven”
7rds
7 hspu
7 thruster 135/95
7 k2e
7 deadlift 245/175
7 burpee
7 kbs 70/53
7 pull-ups
29:09
Glad you were able to do that workout!
56:56 w 20lbs vest. Did the wod rx
Super Slow, about 64 minutes – I did a mini set partitioned Murph which was an option provided by the gym. I don’t think it was a smart choice though because too much time was wasted on transition of movements. 33 rounds of 3/6/9, plus 1 round of 1/2/3. I should have stuck with Cindy style. Runs were slow, I think the first was 9:30 or just under. The 2nd run felt better I thought, well the second half of it at least. I did banded pull-ups, was going to try without a band but thought today was not a… Read more »
Take care of that shoulder!
DMA – done
SP – done
“Murph” – 56:56 with a vest. A PR
Broke it up a little differently this year. (50 rounds of 2 – 4 – 6)
Awesome job – congrats on your PR!
RX 39:17 (20# vest, 20 rounds of cindy)
Awesome job Darryl!!!
Thanks Nichole
Warm up Done
Did a scaled murph without weight vest and with 10 rounds of Cindy kept the running as is. It took 30min. Went calm as do not want to get too smoked for competition this weekend
Smart!
Murph, partitioned, 15# vest. 71:16. Not worried about time, as our entire box does it together, so lots of waiting for a spot on the rig, finding a place to do push-ups etc. but that’s the fun of it. ❤️ The push ups always get me towards the end though! ?
Great job ! That was like my box too, had to change my shirt, couldn’t find a rig , forgot chips , just a good morning with good people:)
❤️
That is such a nice way to do Murph!
?
Murph 49:51 w/ 20# vest, strict pull-ups
Done as 50 sets of 2 strict pull-ups, 4 push-ups, 6 squats (why not??)
Died on 2nd run – too hot, finished last 750m on trueform treadmill. Ugh.
Times ~8min mile, ~30min reps, ~12 min mile
Excellent job Jeremy!!
45:05. No vest. 33 rounds of 3-6-9, 1 round of 1-2-3. First mile 7:45, 2nd mile 8:35.
Nice work!
Thank you, Miki!
Great job Silke!!
Thank you, Nichole!
This year since I can’t run with my knee I walked the miles . Did everything with 15# vest
Split it 5 pull up/5 push up/15 airsquat /5 push up
Time was 72:04 wasn’t worried about time just wanted to put in the work and pay respect ??
Spending the rest of the day icing my knee lol
Nice, Erin!
Thanks Miki you too!
Thanks!
Great job! Hope your knee is doing ok
Thanks ! I hope it is too lol! You surviving the heat?! ???
Awesome job and glad you are icing those bad boys!
It’s not about the time it takes you it’s about the time you took to remember our men and women who have given the ultimate
100% agree Tom ??????
38:45. 20# vest, 20 rounds of Cindy.
7:42 1st run
8:34 2nd run.
Smoked it Keith!!
Sorry Nichole, I had to do it not partitioned: did it on Saturday.
With 29 LB vest
1 mile Run
100
200
300
1 mile run
46:02
Correction 20# vest
I have a shoulder issue, cannot do push-up nor pull-up. Any ideas for substitution of those movements?
Hey Julie! What is going on with your shoulders?
I’d suggest doing v-ups for the push-ups and KB deadlift for the pull-ups!
Done w vest and 20 rounds of cindy. 42:34
Wow nice job Viv!
Thanks! Started early so that helped a lot!
Agree! Great job!
Crushed it Vivian!
Done with vest very humbling yet again….
Agreed- great job Tom!