8 minutes to complete: 400m run 5 Bird Dogs each side 5 Forward Rollouts 5 Reverse Rollouts 10 Slow Mountain Climbers 10 Hollow Body Rocks 5 Scapular Pull-Ups 5 Strict Pull-Ups 10 Push-Ups 15 Wall Squats 5 Reverse Lunge + Single Leg RDL each leg M/W/F- Back Plank in remaining time T/TH/SA- Hollow Body Hold in remaining time

Watch the Standard Warm-Up Video Here


Workout brief click here

AMRAP 8 of:

200m run, 10 strict pull-ups

*2 minutes rest

AMRAP 8 of:

200m run, 20 Push-Ups

*2 minutes rest

AMRAP 8 of:

200m run, 30 Air Squats


Stimulus Goal:

Why Do This Workout?

Talk about “Murph” prep. It’s never too early to prep for “Murph”. 

You’ll have much greater cardio respiratory endurance and abilities to pull, push, and squat in higher volumes after knocking out this workout.

Volume and Feel: Try to knock out at least 3 rounds in every AMRAP 8, it won’t be easy. Push the pace on the runs and get uncomfortable. Stick to breaking up the gymnastics movements just 2-3 times.

Pull-Up Variation: Pick a variation/band that you could do at least 5 strict pull-ups while fresh.

Specific warm-up focus: Running prep (calves, ankles, impact) and pull-up, push-up and air squat overview.

Scaling Options:
Strict pull-up –> kneeling pull-up –> strict band pull-up –> ring rows
Push-up –> incline push-up –> knee push-up

At Home Options: Knock this workout out as is. Sub 5 bent over rows each arm in place of pull-ups.