Murph Prep Monday!
AMRAP 7 Minutes
200m Run
10 Strict Pull Ups
-Rest 3 Minutes-
AMRAP 7 Minutes
200m Run
15 Push Ups
-Rest 3 Minutes-
AMRAP 7 Minutes
200m Run
25 Air Squats
*Perform with 20/14lb Vest if you have one available.
*Repeat from May 2, 2022 AND Monday May 8, 2023 AND April 29, 2024
Intended Workout RPE: 8.0 – 80% – moderate/high intensity
• Target Rounds each set: 4+
• Minimum Rounds before scaling each set: 3
• Every 10m of run = 1 rep
*Do a set every 2 minutes.
5 Back Squat
3 Back Squat
1 Back Squat
1 Back Squat
1 Back Squat
1 Back Squat
1 Back Squat.
*Start at 65% for the first set of 5 and then continue to build in weight. Work up to a heavy single for the day.
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Ring Lat Stretch
2x 1 Minute Pec Stretch
1 Minute Posterior Hip Stretch
1. Crossover Symmetry Activation OR Banded 7s
– Perform 7 reps of each movement
2. Movement Prep/Activation
1-2 Sets
1:00 Ski OR Row (moderate)
10 Hanging Scap Retraction
5 Box assisted Strict Pull Up
5 Hand Release Push Up
5 Lateral Box Step Up (each leg)
3. Workout Prep
1 Set (at workout pace)
100m Run
2 Pull Ups
3 Push Ups
4 Sit Ups
5 Air Squats
*All with vest.