May 31, 2021 – Masters Program

Mobility, Activation & Warm-Up
CrossOver Symmetry (8-10 reps per drill):
CrossOver Symmetry Rows
CrossOver Symmetry Reverse Flys
CrossOver Symmetry Pull Downs
CrossOver Symmetry Victory
CrossOver Symmetry 90/90 Drill

Glute Activation Prep (20 seconds on the rig/10 seconds off)

Muscle Activation
One set of:
100-Foot Pec-Activated Med-Ball Walks
Rest as needed

Followed by. . .

Skill-Based Movement Primer
35-54:

Every 3 minutes, for 9 minutes (3 sets) for times:
12/7 Calories of Rogue Echo Bike or Assault Bike
1 Legless Rope Climb + Rope Climb
1-3 Strict Handstand Push-Up to 0-6″ Deficit

55+:
Every 3 minutes, for 9 minutes (3 sets) for times:
10/5 Calories of Rogue Echo Bike or Assault Bike
2 Rope Climbs
1-3 Strict Handstand Push-Up to 2-5″ riser

A.
Take 15 minutes to build to today’s 1-RM Snatch from 2″ Below the Knee
(pause 2 full seconds in the starting position before snatching)

Followed by…

Every minute, on the minute, for 6 minutes:
Snatch x 1 rep @ today’s heavy from below the knee

B.
“Murph”
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

**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 select the best version for your ability level.

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.
————————–
“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. https://www.navy.mil/ah_online/moh/murphy 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.

Athlete Notes:
Today is a great opportunity to reflect upon the freedoms that many of us have due to the sacrifices made by others. The “Murph” workout has long been a tribute to those who have made the ultimate sacrifice, and for that reason it’s a phenomenal way to come together as a community. That said, please don’t let the workout itself detract you from your goals. You aren’t competing for a championship, and shredding your hands and/or taking you out of good training for several days isn’t the honor any of our heroes would want bestowed upon them. Pay your respects, but be smart about your training and approach to today’s workout.

Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.

Strength Accessory Option
Three sets of:
Squeeze Chest Press x 10 reps @ 3030
Rest 45 seconds
Bent-Over Dumbbell Reverse Flies x 12-15 reps
Rest 45 seconds

Finish with. . .

Three rounds for quality of:
20 Dumbbell Floor Presses
20 Banded Good Mornings