Mobility + Activation
400 Meter Nasal Breathing Only Jog
Band Assisted Pec Stretch x 45 seconds per side
Band Assisted Tricep Stretch x 45 seconds per side
Two sets of:
Ring Swings x 5 reps
Single-Arm Dumbbell Push Press x 5 reps per side
Dumbbell Waiter’s Carry x 50ft per side
Dumbbell Kang Squat x 5 reps
Warm Up
One set of:
4 Minutes of Row or Run
25 Kettlebell Swings (light-medium)
4 Minutes of Row or Run
10 90/90 Hip Rotations
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
Option 1
“Murph” AMRAP
Complete as many rounds and reps possible in 35 minutes of:
400 Meter Run
immediately followed by two (2) rounds of…
10 Pull-Ups
20 Push-Ups
30 Air Squats
Option 2
“Murph” Divide & Conquer
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
Option 3
Partnered “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 roles each time a partner completes the 400-meter run.
Option 4
“Murph”
For Time:
1600 Meter Run
100 Pull-ups
200 Push-ups
300 Air Squats
1600 Meter Run
B.
Three rounds of:
15 Right Plank Pulls with 1 Second Pause in Contraction
15 Left Plank Pulls with 1 Second Pause in Contraction
30 Bicycle Crunches
Athlete Notes:
Kicking off a de-load week with Murph! Say what?! It is Memorial Day so of course we are running Murph. But please remember that 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 can do so safely. Please do not hesitate to adapt the workout to fit your fitness level and capability. Please err on caution if you’re unsure; we want to see each of you healthy and happy after this Memorial Day. Have fun with this and know that the volume will definitely be tapered tomorrow.
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.
BikeErg Option
Eight sets for times of:
BikeErg 500 Meters @ 100% of your 1000m PR pace
Rest 30 seconds
BikeErg 500 Meters @ 100% of your 1000m PR pace
Rest 90 seconds