Session 3 (Emphasis- Murph Prep):
Monday April 13th- Friday May 22nd, retesting on Saturday May 23rd (Murph). De-load Mon. May 25- Friday May 29th.
The 3rd cycle of 2015 will be geared towards Murph Prep. With a concentration on Muscular Endurance/repeatability/interval work with 1-2 days of strength work, 1-2 days of gymnastics skill development and extra credit work 1-3 days per week working on strict gymnastics strength movements.
WOD:
Beginners: For those participating in Mini-Murph/Team Murph.
AMRAP 32 min:
Every 8 min, including at the start of GO, complete a 400m. Run, followed by
AMRAP of 5 pullups, 10 pushups, 15 airsquats, after each run, pick up from where you left off on your pullup, pushup, squat.
*you will run 400m. a total of 4x: at the start of the clock, at 8 min, at 16 min, and at 24min.
Your score is how many rounds and reps total completed of 5pu/10pu/15sq
Intermediate: For those participating in Murph/Team Mighty Murph.
AMRAP 32 min:
Every 8 min, including at the start of GO, complete a 600m. Run, followed by
AMRAP of 5 pullups, 10 pushups, 15 airsquats, after each run, pick up from where you left off on your pullup, pushup, squat.
*you will run 600m. a total of 4x: at the start of the clock, at 8 min, at 16 min, and at 24min.
Your score is how many rounds and reps total completed of 5pu/10pu/15sq
Advanced: For those participating in Mighty Murph. (Individual)
AMRAP 32 min:
Every 8 min, including at the start of GO, complete a 800m. Run, followed by
AMRAP of 15 pullups, 30 pushups, 45 airsquats, after each run, pick up from where you left off on your pullup, pushup, squat.
*you will run 800m. a total of 4x: at the start of the clock, at 8 min, at 16 min, and at 24min.
Your score is how many rounds and reps total completed of 15pu/30pu/45sq
