EXTRA CREDIT MURPH PREP –
DAY 3
CONDITIONING
3 SETS*
800m Run
-Rest 2:00 b/t Sets-
*Similar idea to last week’s runs. We are going a
little longer with distance but pacing should still be
roughly 75-80%. Think of each 800m as back to
back 400m efforts. Goal is to finish your second
400m slightly faster than the 1st.
STRENGTH
FOR QUALITY*
50 Pull-Ups
100 Push-Ups***
150 Air Squats
*Partition any way to complete all 250 reps.
**Half the volume of what you will see for Murph.
Two goals for today…first we want to continue
building volume towards the full 100-200-300, and
to come up with a strategy of breaking these
movements up.
