Competition / Performance: “Murph” w: 20/14# Vest 1 Mile Run Then, 5 Rounds: 20 Pull-Ups 40 Pushups 60 Air Squats Then, 1 Mile Run . . . Masters / Teens: “Murph” 1 mile run Then, 20 rds of 5 pull-ups 10 push-ups 15 air squats Then, 1 mile run
A. 21-15-9 Hang SqT Cleans 135/93 Strict hspu B. 21-15-9 Db front rack box step overs 24/20 w/ 50/35’s + 85 double unders after each set. C.4 rds 20 Ghd sit-ups 400m ski erg 800m c2 bike Rest 1:1 D. Athlete specific recovery
Performance: A1: Deadlift – 85% x (-1) x 3 sets A2. Superset working sets above with 3x broad high jumps B. 11 min amrap 1.2.3.4.5 muscle up (ascending ladder each round) 3 dB manmakers 50/35 6 t2b 12/9 cal bike C. Becomplete # Competition: Weightlifting: A. Snatch – heavy for day, allowed 1 Miss in …
Active Recovery Day, get outside! # Swimming: 100m x 10; rest 1/1 Stretch shoulders 5 min 50m feet only (use board for torso) ; rest 1:30-2 min x 5 + 500m Cool down swim – – Bike: 10 min @70-80% Into 10 min of :30/:30 Into 20 min bike at 50-60% nasal breathing only + …
Performance: A. OhS ; climb go heavy 6 rep for the day B. MAP training Amrap 10 10/8 cal row 25’ DB front rack lunge 50/35 5-7 strict HSPU 25 DU Rest 4 min Amrap @10 3 hang sqT cleans 185/123 6 ring rows (feet hip Height) 9 Box jumps 24/20 *step down C. Recovery …
All: A. Following your basic prep @70% warmup 3 rds 21 / 16 cal bike 21 wall balls (done as 8/7/6) 21 t2b (done as 8/7/6) 21 kB swings 53/35 (11/10) 400m run (light and running technique focused with nasal breathing) – B1. 10 Hard spring rows pulls B2. 2 deadlifts @80-90% (not tng) B3. …
Performance: A. Snatch + OHS x 1-2 reps x 16 min Emom @60-70% B. Afap 1 mile run 30 clean and jerks 135/93 20 bar facing burpees 10 rds of “Cindy” (5 strict pull-ups, 10 pushups, 15 air squats) 1k Row *modify accordingly and strict pullups C. Becomplete # Competition: Weightlifting: A. Snatch – 3 …
Rest Day
A. Emom x 20 x 1 minute Power clean + Push Jerk ; heavy *athletes choose based on how you’re feeling today B. 5 rds 500m ski erg 1 legless rope climb 5 s to oh 205/133 1 legless rope climb Rest 2x your ski erg time between rounds
Performance: A. Ladder – 7 min clock 1 sqT clean 225/153 2 strict hSpu 2 SqT cleans 4 strict hspu 3 sqT cleans 6 strict hspu 4 Sq C 8 s hspu 5 Sq C 10 s hspu Etc * B. 5 rds 12 Ghd sit-ups 15/12 cal Asaault Bike # Competition: Afap – Ladder …