Level 3: (if you have a sub 8 min mile) 3 rounds for time of: Run 800 meters Rest 2 minutes Level 2: (if you have an 8-10 min mile) 3 rounds for time of: Run 600 meters Rest 2 minutes level 1: (if you have a 10+ min mile) 3 rounds for time of: […]
**Today is the last day to register for Murph and guarantee a shirt** Teams of 2: AMRAP 20 min: Level 3: Run 400 Meters 50 Russian Kettlebell Swings (70/53)Level 2: Run 400m. 50 Russian Swings (53/44) Level 1: Run/Row 300m. 50 Russian swings (44/26)
A. Complete as many rounds and reps as possible in 8 minutes of: Run 200 Meters 10 Dumbbell Push Press 10 Dumbbell Front Squat Rest 4 minutes, and then… B. Complete as many rounds and reps as possible in 8 minutes of: 20 Lunges (total) 15 Hand-Release Push-Ups 10 Pull-Ups
4 rounds for time: Run 400m. 10 DB manmakers* lvl 3: 50/35. lvl 2: 35/20. lvl 1: 25/10 (Manmaker = Db to the floor, kick back push-up, row left, row right, jump feet in, power clean DBs, push press – then repeat.)
‘Nicole’ ARMAP 20 min: Level 3: Run 400m. Max rep pullups* Level 2: Run 400m. Max rep pullups* Level 1: Run 300m. Max rep pullups* *Begin each set of unbroken pullups with strict, once you cant get chin over bar, without coming down from pullup bar, finish set with kipping pullups.
A. Teams of 3, alternating whenever needed; AMRAP 8 min; 8 Alternating Single-Arm Dumbbell Snatches level 1: 25/15 level 2: 35/20 level 3: 50/35 8 toes-bar level 1: v-ups level 2: hanging knee raise level 3: toes-bar Rest 4 min: In teams of three, perform three sets each for time of: Run 400 Meters *partner
A. Back Squat Warm up: 6 x 30-40%, 5×40-50%, 3x 50-60% Working Sets: 70%x3, 80%x3, 90%x3 *treat this as an E2min Emom. B. Run Level 1/2: 3 x 600m. w / 1 min rest *if your 1 mile run is over 8 min.Level 3: 3 x 800m. w/ 1 min rest *if your 1 mile
A. pullup/kb swing skill work. B. ‘Helen’ 3 rounds for time: Run 400m., 21 KB swings, 12 pullups *goal is to scale appropriately to go sub 10, with a cap of 15
A. Run warmup: https://www.youtube.com/watch?v=VW42KKmjEZY B. Run: (use same implement you did on test day for endurance) 6 rounds x 4 min each w/1 min rest between each round. (30 min, including rest) Treat each 4 min working block like an emom, where the first 20 sec of each min is a HARD sprint, right into a
