Run 1 mile
100 Pull ups
200 Push ups
Run 1 mile
**Athletes may choose any version of today’s workout that best aligns with their skill and ability level. Athletes may also partition the gymnastic portion of the workout however they choose.
STRENGTH: Russian kettlebell swings: 3 x 12 @ RPE 5
Athletes will complete 3 sets of 12 swings at RPE 15. The FOCUS for today is movement and blood flow. Athletes who did not participate in MURPH should increase the intensity to RPE 8.
Every 5 minutes for 20 minutes:
2 minutes aerobic @ G3 **
100 meter farmer’s carry @ RPE 5
10 Slam balls @ light
**AEROBIC: Athletes may choose a rower, bike, or ski for today’s workout. Those athletes who did not participate in Murph are encouraged to increase the intensity of the workout.
STRENGTH: Front squat. 3 x 6 @ RPE 6
Athletes will work for 15 minutes to complete 3 sets of 6 reps. This is a deload week so athletes should focus on position in technique rather than loading and intensity.
EMOM 12 minutes:
EVEN: 3 Power cleans @ RPE 7 **
ODD: :30 Box jump overs @ 24/20”
**POWER CLEANS: Athletes should use a weight that is challenging and will allow for 3 technical single reps at a heavier load.
**BOX JUMP OVERS: Athletes should move at a consistent and controlled pace
2 Rounds For Time:
18/15 Calorie ski
25 UB Wall balls @ 20/14#
400 meter sprint
- Rest 5 minutes between rounds -
STRENGTH: Reverse sled drag. 3 x 150 ft. @ RPE 6
Athletes will perform 3 reverse sled drags focused on keeping weight in the ball of their foot and staying consistent in their pace! Athletes who completed this last week should increase the weight slightly!
STRENGTH: Bench Press. 3 x 6 @ RPE 6
Athletes will work for 15 minutes to complete 3 sets of 6 reps at RPE 6. This is a deload week so athletes should be conservative with the weights. No pause reps today!
21 - 15 - 9
Push jerk @ 95/65# or RPE 5 **
Burpee over the bar
10 minute cap!
**PUSH JERK: Athletes should use a weight that will allow them for to complete large sets. If 95/65# is below RPE 5 for athletes, they should increase the loading!
Athletes will alternate complete rounds until each athlete has completed 3 full rounds.
6 Rounds For Time:
21 Calorie row or :75 **
15 DB Thrusters @ RPE 6
9 Toes to bar
**CALORIES: Athletes do not have to use Gear 3 but it is recommended for today’s workout.
5 Rounds For Effort:
7 Strict dips
200 ft. Sandbag carry @ RPE 6
35 Double unders
Rest 2 minutes between rounds -
**DIPS: Athletes should use a band if they are unable to maintain a strong position at BW
STRENGTH: DB Walking Lunges. 3 x 12 (6 per) @ RPE has 6
Athletes will have 12 minutes to complete 3 sets of 12 lunges at RPE 6. The focus is consistent tempo and maintaining pressure through the front front as they stand.