Warm-Up
Watch the Standard Warm-Up Video Here
Then:
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.
