Monday 27/05/2024
FitneSS
Murph
Workout for Time:
Run 1 mile (1.6 km)
100 Pull-Ups
200 Push-Ups
300 Air Squats
Run 1 mile (1.6 km)
Intent: This is our annual Murph event. Let’s have fun while honoring those who have lost their lives in the line of duty.
Target: If you have followed all our progressions and feel good this week, aim to set a personal record (PR) for your Murph time!
Option 2: C. Half Murph
Workout for Time:
Run 800 meters
50 Pull-Ups
100 Push-Ups
150 Air Squats
Run 800 meters
You can partition the middle portion in any way. For ex. 10 Rounds of: 5 Pull up, 10 Push ups,1 5 Air Squats.
Competition
Clean Pull From Block + Clean from Blocks + Front Squat
6 sets
Rest 1 minute between sets
Reps: 2 above knee, 2 at knee, 2 below knee; rest as needed
Quick reset between clean pull & clean
Focus on technique
Use slightly heavier weight than last week for each position
Back Rack Reverse Lunge
Set 1: 8 reps per side
Set 2: 6 reps per side
Set 3: 4 reps per side
Rest 2 minutes between sets
Maintain good form, mechanics, and control
Keep front shin perpendicular to floor
Aim for 9/10 RPE on last set
Perform reps per side, not alternating
Bent Arm Rope Hang
2 sets for max duration
Rest as needed
Alternate top hand on each set
Face level with top hand
3 sets at 90% max hold
Rest 2 minutes between sets
Minimize rest to maintain unbroken sets
Hold for 30% + 30% +30% of max duration or a minimum of 10 seconds.
Murph
For Time:
Run 1 mile (1.6 km)
100 pull-ups
200 push-ups
300 air squats
Run 1 mile (1.6 km)
Intent: Annual Murph event to honor fallen soldiers. Have fun and aim for a personal record (PR) if you feel ready.
Feel: High volume and intensity. Ensure proper warm-up and cooldown.
Extra Credit Part I
Seated Compression Hold
3 sets of 1 minute
Rest 1 minute between sets
Extra Credit Part II
3 alternating sets:
II1: Max bent knee hollow body rocks for 30 seconds
Rest 30 seconds
II2: Forearm front plank for 30 seconds
Rest 30 seconds
II3: Max V-ups for 1 minute
Rest 2 minutes