EXTRA CREDIT MURPH PREP – DAY 1 CONDITIONING 4 SETS* 400m Run -Rest 1:30 b/t Sets- STRENGTH EMOM x 15 MINUTES* MIN 1 – 12-15 Ring Rows or 5-7 Strict Pull-Ups MIN 2 – 10 Push-Ups** MIN 3 – 20-30 Air Squats We will be doing Murph on Saturday, May 28, 2022
STRENGTH ON A 15:00 RUNNING CLOCK… 3 Attempts at a 10-Rep Thruster WORKOUT AMRAP x 10 MINUTES 10 Toes to Bar 5 Thrusters (135/95) 10 Up Downs Over Bar
WORKOUT FOR TIME 24-21-18-15-12-9-6 Cal Row Kettlebell Swings (53/35)** **Option for Heavier KB (American Swing) FINISHER 3 SETS FOR QUALITY 1:00 Plank Rotations -Rest :30- 1:00 Alt. Sit-Thrus -Rest 1:00 b/t Sets-
WORKOUT FOR TIME 1 Mile Run 100 Box Jumps (24/20) 80 Wall Balls (20/14) 60 Alt. DB Suitcase Lunges (50/35) *Partition as needed to complete all the work.
STRENGTH ON A 15:00 RUNNING CLOCK… Build to a Heavy Complex of: 1 Deadlift + 3 Hang Power Cleans + 3 Shoulder to OH HERO WORKOUT “DT” 5 ROUNDS FOR TIME 12 Deadlifts (155/105) 9 Hang Power Cleans 6 Push Jerks In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feb, […]
STRENGTH 5-5-5-5 Weighted Pull-Ups *Weight starts light, build to Heavy. WORKOUT EMOM x 15 MINUTES MIN 1 – 12/10 Cal Bike MIN 2 – :50 Max Strict Pull-Ups or Ring Rows* MIN 3 – :50 Max Hand Release Push-Ups
EXTENDED WARM-UP EMOM x 10 MINUTES Min 1 – :40 Pistol Squat Practice Min 2 – 2-4 Reps of Bar Muscle-Up Practice WORKOUT 5 SETS ON A 3:00 RUNNING CLOCK… 8 Bar Muscle-Ups 16 Alt. Pistols or 30 Air Squats Max Cal Bike in Time Remaining… -Rest 1:00 b/t Sets-
NCFIT BENCHMARK WORKOUT “AVA” AMRAP x 20:53 MINUTES 400m Run 21 Ground to Overhead (95/65) FINISHER 3 SETS FOR QUALITY 1:00 Hollow Hold Immediately Into… 1:00 Superman Hold -Rest 1:00 b/t Sets-
STRENGTH 4 SETS 8-12 Reps DB Bench Press 20 Seated Banded Rows WORKOUT FOR TIME 2-4-6-8-10-8-6-4-2* Burpee Box Jump Overs (30/24)** *50m DBL DB Carry (50/35)|(35/20) after each set. DBs can be held any way. **Option for ‘Crawl Over’
STRENGTH ON A 20:00 RUNNING CLOCK… Build to a Heavy 1-Rep Clean and Jerk WORKOUT AMRAP x 13 MINUTES 40 Double Unders* 30 Wall Balls (20/14) 20 Toes to Bar
STRENGTH ON A 20:00 RUNNING CLOCK… Build to a Heavy 1-Rep Snatch WORKOUT 3 ROUNDS FOR TIME 500/400m Row 6 Power Snatches (135/95) 12 Alt. Back Rack Lunges
STRENGTH 3×3* Squat Clean NCFIT BENCHMARK WORKOUT “CLOUDKICKER” 4 ROUNDS FOR TIME 7 Unbroken Bear Complex* (115/75) 400m Run *1 Bear Complex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Behind the Neck Push Press