HERO DAY
MURPH
- 1 mile Run
- 100 Pull-ups
- 200 Push-ups
- 300 Squats
- 1 mile Run
For time. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
*Scale as needed
Tuesday 20150519
GRIT
7 Rounds of...
60 seconds max effort Row, Run or Airdyne
1 minute rest
~Rest 10 minutes~
3 rounds of...
60 seconds max effort Row, Run or Airdyne
1 minute rest
*Scale as needed
Monday 20150518
Strength
In 15 min work up to 5 RM Squat
Next,
5 rounds of...
50 walking lunge steps
10 reps, Romanian Deadlift
Conditioning
3 rounds of...
15 box jumps + 2 minute Row
90 seconds rest
*scale as needed
Saturday 20150516
Strength
5 x 30 Bench Press
5 x 30 Push-Up
Next:
Skill Practice
For 10 minutes...
5 minute cart wheel (L)
5 minute cart wheel (R)
Friday 20150515
SQUAT
5 x 10 pistols (each leg)
METCON
20 min AMRAP
1 squat @ 90% 1 RM
8 toes to bar
8 ring dips
8 pull-ups
1 deadlift @ 90% 1 RM
*Competitor: As prescribed
*Established: Use wall or pole for pistols/Knees to elbow/bar dips
*Recruit: Use wall or pole and box for pistols/leg raises/bench dips/pull-up progression/80% of 1RM both lifts.