WARM-UP -
1 Round Through
10 yd walk on toes
10 yd walk to toes backwards
10 yd walk on heels
10 yd walk feet turned out
10 yd walk feet turned in
10 yd lunge walk-arms locked
out overhead
10 yd lunge walk - torso twist
towards forward leg
10 yd butt kickers
10 yd high knees
-into-
Crossover Symmetry Warm-
up
or
Banded 7’s
* If you have time, go through
more of the Hinshaw Warm
Up *
WORKOUT PREP -
1 set
100m Run (workout pace)
3 Pull-Ups
6 Push-Ups
9 Air Squats
PULL-UP EFFICIENCY SKILL
REVIEW -
With today being the start of
Murph prep, now is a great
time to work on form and
efficiency in whatever pull-up
option you plan to use when
we do full Murph in 5 weeks.
Level 1: jumping pull-ups
Level 2: kipping or butterfly
pull-ups
Level 3: vested
WORKOUT - Half Murph
Freedom (RX’d)
800m Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800m Run
The pull-ups, push-ups, and
air squats can be partitioned
in any way. The runs must be
done unbroken. Advanced
athletes can choose to add a
weighted vest.
MOBILITY -
1 min Seal Pose
1 min Bicep stretch on wall
1 min Tricep lacrosse ball
smash (each side)