5/1/2019

800m Run

5 rounds

10 pull up

20 Push up

30 Air Squat

400m run

Cap: 25

RX= vest

4/30/2019

Strength

2 Touch and go power clean and jerk every 1:30 x 5 sets, building

Conditioning

10-8-6-4-2

Power Clean 205/135

Strict HSPU

Cap: 12 min

4/29/2019

Strength

5 Back Squats every 2:30 x 4 sets @75-80%

Conditioning

10 min AMRAP

10 Wall Balls 20/14

15 Ab mat sit ups

4/26/2019

Leg Endurance

KB Goblet squat ladder for total reps:

:30 seconds max reps followed by :30 seconds rest before next heaviest weight

1- 35/20

2- 44/26

3- 53/35

4- 70/44

5- 80/53

-Athlete is scored on total reps across all rounds, 4:30 in length-

Conditioning

Teams of 2:

15 min AMRAP

15 KB Swings 53/35

15 Box Jump Over 24/20

Switch after each full round

(p1 does round 1, p2 does round 2, p1 does round 3…etc)

4/25/2019

Strength

1 Push Press EMOM x 8, building

Conditioning

50 Calorie Row

25 Toes to bar

50 Alt DB Snatch 50/35

Cap: 12

4/24/2019

Murph Prep Week 2

20 min AMRAP

1200m run,

Then in remaining time

AMRAP of:

5 Pull up

10 Push up

15 Air Squat

Rx= 20/14 vest

4/23/2019

Strength

3 Sumo deadlifts E2MOM x 5 sets, building

Conditioning

3 rounds

1:00 Ass. bike cals

1:00 SDHP 75/55

1:00 Burpee Box Jump 30/24

1:00 Rest

4/22/2019

Strength

Front squat E2MOM x 12

1 rep on sets 1,3,5

3 reps on sets 2,4,6

-build on both-

Conditioning

7 min AMRAP

7 Thrusters 115/75

30 Double unders

4/19/2019

Teams of 2

75/60 Calorie Row

20 Bar muscle ups

60 1 arm hang clean and jerk 50/35

15 BMU

50 1 arm hcj 50/35

10 BMU

40 1 arm hcj 50/35

Cap: 22 min

4/18/2019

Strength

3 Thrusters every 1:30 x 5 sets, building

Conditioning

9 min AMRAP

2 Shoulder to overhead 95/65

2 Box Jump over 24/20

4-4,6-6.. etc.