Last Murph Prep Monday
Warm Up/Mobility
Pre Class Mobility (Banded 7’s & Hip)
1. Crossover Symmetry Activation
OR Banded 7s – perform 7 reps of each movement
7 Banded Pull aparts
7 Diagonal Pulls R
7 Diagonal Pulls L
7 Behind the Neck Press
7 Elbow tucked in ribs Pull apart
7 Shoulder Presses
7 Lat Pull Downs
OR Banded 7s – perform 7 reps of each movement
7 Banded Pull aparts
7 Diagonal Pulls R
7 Diagonal Pulls L
7 Behind the Neck Press
7 Elbow tucked in ribs Pull apart
7 Shoulder Presses
7 Lat Pull Downs
2. Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
Warm-up
Warm-up
2 Sets
1:00 Jog
10 Hanging Scap Retraction
5 Kip to Swing
5 Inchworm w/Push Up
10 Air Squats
1:00 Jog
10 Hanging Scap Retraction
5 Kip to Swing
5 Inchworm w/Push Up
10 Air Squats
1 set (at workout pace):
2 pull-ups
3 push-ups
100m Run
5 squats
*If you have a 20/14 vest, then wear it
Metcon
Metcon (Time)
3 Rounds
20 pull-ups
30 push-ups
400m Run
50 squats
-rest 3 minutes between sets-
*If you have a 20/14 vest, then wear it
20 pull-ups
30 push-ups
400m Run
50 squats
-rest 3 minutes between sets-
*If you have a 20/14 vest, then wear it
Accessory
Metcon
3 Rounds
40 sec plank hold
7 Overhead Plate Situps
20 sec side plank (right)
20 sec side plank (left)
7 Overhead Plate Situps
10 Pulse-Ups
7 Overhead Plate Situps
15 KB Front Rack Marches Steps (each side)
40 sec plank hold
7 Overhead Plate Situps
20 sec side plank (right)
20 sec side plank (left)
7 Overhead Plate Situps
10 Pulse-Ups
7 Overhead Plate Situps
15 KB Front Rack Marches Steps (each side)
*Rest 1:00 b/t sets
Post Workout Mobility
1:30 Couch Stretch (R/L)