Blog

Part A: WOD

3 Sets:
480m Run (with vest)/ 500m Row/ 25m Shuttle x 20 / AB 30/20
-rest 1:00 between sets-

3 Sets (with vest):
10 Pull Ups
20 Push Ups
30 Air Squats
-rest 1 minutes between sets-

TARGET SCORE
Intended Workout RPE: 8.0-8.5 – 80-85% – moderate/high to high intensity
Target Time each set: 4-5 minutes
Time cap each set: 6 minutes

STIMULUS and GOALS
How to Pace: STEADY! Last Murph prep before the big workout. We are taking a slightly different approach this time. Instead, the workout begins with some moderate-distance run intervals; then, we go into 3 big sets of gymnastics movements. For part 1, focus on steady breathing while relaxing the upper body. Part 2 is all about the gas pedal, where we stay aggressive on sets and hang on tight. It’s all with a vest so get comfortable.

How it should Feel: GASSY and MUSCULAR ENDURANCE!
The first one is just to get the legs moving and do endurance work, while the second is a body pump session.

WORKOUT STRATEGY & FLOW
Run: The first run should be the slowest of the 3. Moderate pacing across for each of the 400m runs. The goal should be around 90% of the intended mile pace for Murph. Make sure you relax your grip and shoulders as you run.

Pull Ups: 1-2 sets is a great aim, you get a decent rest, so no need to be overly cautious.

Push Ups: 2-3 sets would be a great goal while staying aggressive on the rest.

Squats: As always, these should be smooth and steady at a non-stop pace across.

Part B: Strength & Skill

*Do a set every 2 minutes.

5 Back Squat
5 Back Squat
5 Back Squat
3 Back Squat
3 Back Squat
3 Back Squat
3 Back Squat
3 Back Squat
*Start at 60% for the first set of 5 and then continue to build in weight.. Work up to 80-85+% for the last two sets of 3 reps.
**Rest as needed between sets.

3 x sets of 5 reps
5 x sets of 3 reps

Part C: Gymnastics

Week 3
Do 3 x sets:
15 x Box dips
5 x jump from box into hollow swing to back on the box (no arch, stay in hollow hold)
10 x each leg seated leg lifts over a DB (sit upright)

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.