Warm-Up
One set of:
“General Running Warm-up”
Approximately 50 feet each of:
High Knees
Over-the-fence, forwards
Over-the-fence, backwards
Bunny Hops
Shuttles, remain forward facing throughout
Followed by…
Two sets of:
Prone Pass Through
L-Seated Single Arm Dumbbell Press x 8 reps per side
Followed by…
Two sets of:
Bodyweight Walking Lunge x 20 steps
Air Squat x 10 reps
Murph-Prep Conditioning
Complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
immediately followed by…
Three rounds of:
5 Pull-Ups
10 Push-Ups
15 Air Squats
6+ run +19
Only had time for squat yesterday
10×135 10×185 8×225 6×275 3×316
4x 275 8×225 8×185
Today tackled the murph to give myself a goal. No vest.
1 mile run
20rds 5 pull-ups 10 push-ups 15 air squats
1 mile run
36:51
6 rounds (1.5 miles, 90 pull-ups all UB, 180 push-ups all UB, 270 air squats all UB) felt surprisingly good to get the blood flowing after yesterday squat volume.
A.
Every 2:30, for 20 minutes (8 sets):
Bench Press
Set 1 – 3 reps @ 190
Set 2 – 3 rep @ 205
Set 3 – 3 reps @ 220
Set 4 – 3 reps @ 235
Sets 5-8 – 7 reps @ 190
B.
Every 5 minutes, for 15 minutes (3 sets) for times:
20/15 Calories of Assault Bike
15 Bar-Facing Burpees
12 Front Squats (135/95 lbs)
9 Strict Pull-Ups
3:26, 3:47, 4:26
5 rounds (last 2 rds with 20# vest)
2000m, 75 pus, 150 pups, 225 sqt
Just to clarify, a 400m run is being completed after every 3 round complex correct?
Five full rounds plus the run, pull-ups, push-ups and 10 squats of the first Cindy round of round 6. Total reps 475 and 2400 meters
4 rounds
A.Murph-Prep Conditioning AMRAP in 30 min 400m Run – TM 7mph total run time 12:52 immediately followed by 3 Rounds 5 Pull Ups – Kipping all UB 10 Push Ups – only 4 of the 16 sets broken 7/3 15 Air Squats – all UB ***5 Rounds + 400m Run + 35 reps (1.5 miles + 85 pull ups + 160 Push Ups + 240 AS) B. Finally broke down and bought (1) Monkey Feet from Animal House All done with 10# DB Hamstring Curls x 20/leg Donkey Kicks x 20/leg Leg Ext x 20/leg High Knee x 20/leg Lateral… Read more »
Nice work yourself Candy!
Murph-Prep Conditioning
Complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
immediately followed by…
Three rounds of:
5 Pull-Ups
10 Push-Ups
15 Air Squats
Total 4 rounds or :
1600 meters
60 pull ups
120 push-ups
180 air squats
6+310(run plus 2 full rounds)
Outstanding Logan!!
Was able to get 10 rds completed
10 Rounds is CRAZY FAST!!
I hope so because I have a goal for murph with vest under 30
High volume weighted squats today (yesterday) and some strict pull ups.
So you program high volume body weight squats and pull ups…
Kewl
It’s really not that bad…actually takes the stiffness out of the legs and hips from yesterday!!