May 28, 2018 – Masters Games Prep

Warm-Up (You want to get nice and warm for Murph so take some time to incorporate a proper warm-up)

Assault Bike x 5 minutes @ easy pace
Scap Pull-Ups x 5 reps
Scap Push-Ups x 5 reps
Banded Monster Walks x 20 reps each direction
Assault Bike x 5 minutes @ easy pace
Strict Pull-Ups x 5 reps
Shoulder Circles x 10 reps each direction
Deep Squat Progression x 5 reps
Assault Bike x 5 minutes @ moderate pace
Pull-Ups x 5 reps
Push-Ups x 10 reps
Air Squats x 15 reps

For many of you, your gyms will close early today and Murph will be programmed. So, enjoy the day and have fun doing the workout!

“Murph”
For Time:
Run 1 Mile
100 Pull-Ups
200 Push-Ups
300 Air Squats
Run 1 Mile

A 20/14 lbs weight vest may be worn if desired.

Note:
While some of us who have been doing this a while always did this as a chipper, 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.

Optional Sessions (Depending on your schedule, choose when these sessions best fit in as a second session)

Running Session
Warm-Up
300 Meter Jog @ 50%
100 Meter Walk
300 Meter Jog @ 60%
100 Meter Walk

Followed by…

Three sets of:
Good mornings x 20 repetitions
Air Squats x 20 repetitions
Skipping for height x 20 meters
Skipping for distance x 20 meters
Backward skipping x 20 meters

Running Mechanics Drills
Two sets of:
Change of Position Drill (from one foot to another) x 20 each side
Pulling in place

Followed by….

Complete two laps of:
Jog the curve, sprint the straight away, jog the curve, sprint the straight away.

If you don’t have a track available, jog for 45 seconds, sprint for 20 seconds for four sets.

Main Set
Four sets of:
90 second hill sprint
3 Minutes Jog

Cool Down
Jog for about 5-10 minutes after your last set then…
15 minutes of Static Stretching

Strongman Session
As many rounds and reps as possible in 8 minutes:
1 Sandbag Press + 50′ Sandbag Carry

*The weight is up to you but this should be heavy.

and then …

Every minute, on the minute, for 5 minutes:
Bicep Curls x 5 reps + Rear Delt Raises x 5 reps

Finish with …

200 Meter Sled Sprint