May 25, 2020 – Invictus Athlete

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.

Primary Training Session
A.
Four sets of
5 Depth Jump with Vertical Take-Off
15 second Assault Bike Sprint
Rest 60 seconds

B.
Every minute, on the minute, for 10 minutes:
Front Squat x 1 rep @ 90%

C.
In 20 minutes, build to a 1-RM Power Clean + Power Jerk

D.
Two sets for times of:
2000/1500 Meter Row or 4000/3000 Meter Bike Erg
60 Alternating Dumbbell Snatches (50/35 lbs)
40 Wall Ball Shots (30/20 lbs)
800 Meter Run
60 Air Squats
20 Burpee Box Jump-Overs (30″/24″)

Rest until the running clock reaches 25:00, and then repeat.

Note both times and total working time: e.g., 17:32 + 17:41 = 34:13. Compare your results to April 20, 2020.

OR…

In honor of Memorial Day and the sacrifices made by so many heroes of our armed forces . . .
“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, 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.
————————–
“A hero is someone who has given his or her life to something bigger than oneself.” – Joseph Campbell
The above workout is named after Lt Michael Murphy. If you are not yet familiar with Medal of Honor recipient Lt Michael Murphy, please click here and read about his acts of courage and selflessness. He, and the many others that have served and conducted themselves with similar bravery, represent the best of our country. Please take pride in honoring and remembering them this Memorial Day.

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.

Strength Accessory Option
A.
Take 20 minutes to build to today’s 1-RM Bench Press @ 21X1

Control the descent of the barbell, let it rest on your chest for a count of “one-one thousand” and then press.

B.
Three sets of:
Bench Press x 10 reps @ 60-65% of today’s 1-RM
Rest as needed
Dynamic Push-Up to Plates x 10-12 reps
Rest as needed

Assault Bike Conditioning Option
Against a 60-second running clock…
10/7 Calorie Assault Bike
Max Reps of Devils Press (50/35 lbs)
Rest 60 seconds and repeat for a total of TEN sets

Compare your results to April 20, 2020. Don’t be scared to push the pace on these and trust that you can maintain an aggressive pace and be able to recover in 60 seconds. A good goal would be to perform 4-6 reps each set.

Running Endurance Option
Sixteen (16) sets for times of:
Run 200 Meters @ 100% of 1-Mile Pace
Rest 30 seconds

If you reach a point where you are unable to hold your pace, rest an additional 60 seconds and then resume your paces and the 30 second rest for as long as possible.

Rowing Endurance Option
Every 4:30, for 36 minutes (8 sets) for distances:
2 Minutes of Rowing

Aim for aggressive but consistent paces across all eight sets – and aim to keep all sets at or faster than last week.