PERFORMANCE & FITNESS
Warm-Up.
One set of:
“General Running Warm-Up”
Approximately 50 feet each of:
High Knees
Over-the-fence, forwards
Over-the-fence, backward
Bunny Hops
Suicides remain forward-facing throughout
Followed by…
Three sets of:
Scapular Pull-up or Kip Swing x 4 reps
Dive-bomber Push-up x 5 reps
Bodyweight Cossack Squat x 6 reps per side
Then choose ONE of the following…
A1.
“Murph” AMRAP
Complete as many rounds and reps possible in 35 minutes of:
400 Meter Run
immediately followed by two (2) rounds of…
10 Pull-Ups
20 Push-Ups
30 Air Squats
A2.
“Murph” Divide & Conquer
Four rounds for time of:
800 Meter Run
immediately followed by five (5) rounds of…
5 Pull-Ups*
10 Push-Ups
15 Air Squats
TIME CAP: 35 Minutes
A3.
Partnered “Murph”
Complete as many rounds and reps as possible in 35 minutes of:
Partner 1: 400 Meter Run
Partner 2: AMRAP of 5 Pull-Ups + 10 Push-Ups + 15 Air Squats
Switch roles each time a partner completes the 400-meter run.
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