May 25, 2020 – Masters Program

This is a testing week! Please ensure that you don’t add anything additional to training so that we can get accurate numbers for testing.

At-Home Workout (Limited & No Equipment)
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

When the clock starts, perform…

200 Meter Jog
60 seconds of Front-Leaning Rest
30 seconds of Wall Sit
Rest 60 seconds
200 MeterJog
60 seconds of Russian Baby Makers
Rest 60 seconds
200 Meter Jog
30 seconds of Down Ups
60 seconds of Alternating Reverse Lunges
Rest as needed

When the running clock reaches 13:00, perform the following:

Two rounds performed at 70-80% effort of:
200 Meter Jog
5 Strict Pull-ups
10 Push-Ups
15 Air Squats

When the running clock reaches 20:00, perform the following:

Memorial Day MURPH Workout:

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

*For all of these options, if you do not have access to a pull-up bar, please substitute a form of bent-over row or kettlebell swings for the pull-ups.

**DISCLAIMER: Murph is a LOT of volume in regards to pull-ups and push-ups. While we highly encourage everyone to partake in this workout in some fashion to honor a great hero, we want to make sure that everyone is able to do so in a safe manner. Please do not hesitate to adapt the workout to fit your fitness level and capability; and please be particularly cautious if you have been training less than normal during this COVID quarantine period. Please err on the side of caution if you’re unsure; we want to see each of you healthy and happy when we’re permitted to reopen the doors to the gyms.

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.

Mobility & Activation (Primary Session)
Reverse Snow Angels x 20 reps (slow and controlled)

and then …

Shoulder Internal and External Exercise x 6-8 reps per arm

followed by …

Two sets of:
200 Meter Run or 10-15 Calorie Assault Bike
Russian Baby Makers x 10 reps
PVC Pipe Pass Thrus x 10 reps
1 Complex: 4 Shoulder Taps + 2 Push-Ups + Press-Up

Snatch Skills & Dills
With an unloaded barbell, perform on the minute, every minute, for 4 minutes:
Tall Snatch x 3-4 reps

Snatch Progressions
Every 2 minutes, for 14 minutes (7 sets):
Snatch

*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 86%
*Set 4 = 1 rep @ 92%
*Set 5 = 1 rep @ 97%
*Sets 6-7 = 1 rep @ 101%+

The goal today is to find a 1-RM Snatch.

Max Reps Conditioning
35-54:
Complete as many reps as possible in 90 seconds
Assault Bike x 18/12 calories
Max Rep Burpee Box Jump-Overs (24/20″”)
Rest 90 seconds and repeat for a total of FIVE sets.

55+:
Complete as many reps as possible in 90 seconds
Assault Bike x 15/10 calories
Max Rep Burpee Box Jump/Step-Overs (24/20″”)
Rest 90 seconds and repeat for a total of FIVE sets.

Please compare scores to March 23, 2020

**If you’d like to do Murph today then please do partitioned Murph as suggested on Saturday**

Additional Optional Row Endurance Session
For time:
300 Calorie Row

Please compare time to March 23, 2020