Get Moving || Warm-Up
Spend 5-10 minutes foam rolling the t-spine, pecs, quads and calves.
Followed by…
Band Assisted Pec Stretch x 30 seconds per side
Band Assisted Lat Stretch x 30 seconds per side
(while in these positions, focus on making a mind/body connection and relax your body into each position)
Followed by…
Two sets of:
200 Meter Run
60 Second Push-Up Plank Hold
60 Second Wall Sit
Followed by…
Three rounds of:
6 Pull-Ups
12 Push-Ups
15 Air Squats
“Murph”
For Time:
1600 Meter Run
100 Pull-ups
200 Push-ups
300 Air Squats
1600 Meter Run
Recommended Time Cap: 50 Minutes
**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 be safe and partition if you think that will allow you to continue to train hard this week.
General Training Notes:
Memorial Day Murph, nothing more to say! Enjoy the day with friends, grab your crew, and let’s suffer together!