Warm-Up
One set of:
General Running Warm-up
Approximately 50 feet each of:
High Knees
Over-the-fence, forwards
Over-the-fence, backwards
Bunny Hops
Shuttles, remain forward facing throughout

Followed by…

Two sets of:
Prone Pass Through
L-Seated Single Arm Dumbbell Press x 8 reps per side

Followed by…

Two sets of:
Bodyweight Walking Lunge x 20 steps
Air Squat x 10 reps

Murph-Prep Conditioning
Complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
immediately followed by…
Three rounds of:
5 Pull-Ups
10 Push-Ups
15 Air Squats

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Charmaine Lightfoot
Charmaine Lightfoot
May 10, 2023 9:07 am

6+ run +19

Jeremy Hammock
Jeremy Hammock
May 9, 2023 3:05 pm

Only had time for squat yesterday
10×135 10×185 8×225 6×275 3×316
4x 275 8×225 8×185

Today tackled the murph to give myself a goal. No vest.

1 mile run
20rds 5 pull-ups 10 push-ups 15 air squats
1 mile run
36:51

Tim W
Tim W
May 9, 2023 12:46 pm

6 rounds (1.5 miles, 90 pull-ups all UB, 180 push-ups all UB, 270 air squats all UB) felt surprisingly good to get the blood flowing after yesterday squat volume.

Luke Tipton
Luke Tipton
May 9, 2023 12:15 pm

A.
Every 2:30, for 20 minutes (8 sets):
Bench Press
Set 1 – 3 reps @ 190
Set 2 – 3 rep @ 205
Set 3 – 3 reps @ 220
Set 4 – 3 reps @ 235
Sets 5-8 – 7 reps @ 190

B.
Every 5 minutes, for 15 minutes (3 sets) for times:
20/15 Calories of Assault Bike
15 Bar-Facing Burpees
12 Front Squats (135/95 lbs)
9 Strict Pull-Ups
3:26, 3:47, 4:26

Nate Brown
Nate Brown
May 9, 2023 11:20 am

5 rounds (last 2 rds with 20# vest)
2000m, 75 pus, 150 pups, 225 sqt

Josh T
Josh T
May 9, 2023 10:20 am

Just to clarify, a 400m run is being completed after every 3 round complex correct?

Kyle Rowe
Kyle Rowe
May 9, 2023 8:25 am

Five full rounds plus the run, pull-ups, push-ups and 10 squats of the first Cindy round of round 6. Total reps 475 and 2400 meters

Andrew Craig
Andrew Craig
May 9, 2023 8:15 am

4 rounds

Candy Olkey
Candy Olkey
May 9, 2023 6:33 am

A.Murph-Prep Conditioning AMRAP in 30 min 400m Run – TM 7mph total run time 12:52 immediately followed by 3 Rounds 5 Pull Ups – Kipping all UB 10 Push Ups – only 4 of the 16 sets broken 7/3 15 Air Squats – all UB ***5 Rounds + 400m Run + 35 reps (1.5 miles + 85 pull ups + 160 Push Ups + 240 AS) B. Finally broke down and bought (1) Monkey Feet from Animal House All done with 10# DB Hamstring Curls x 20/leg Donkey Kicks x 20/leg Leg Ext x 20/leg High Knee x 20/leg Lateral… Read more »

Last edited 9 months ago by Candy Olkey
Logan Harris
Logan Harris
May 9, 2023 9:26 am
Reply to  Candy Olkey

Nice work yourself Candy!

Josue
Josue
May 9, 2023 5:52 am

Murph-Prep Conditioning
Complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
immediately followed by…
Three rounds of:
5 Pull-Ups
10 Push-Ups
15 Air Squats

Total 4 rounds or :
1600 meters
60 pull ups
120 push-ups
180 air squats

Logan Harris
Logan Harris
May 9, 2023 5:04 am

6+310(run plus 2 full rounds)

Candy Olkey
Candy Olkey
May 9, 2023 6:42 am
Reply to  Logan Harris

Outstanding Logan!!

Gabe
Gabe
May 9, 2023 4:28 am

Was able to get 10 rds completed

Candy Olkey
Candy Olkey
May 9, 2023 6:43 am
Reply to  Gabe

10 Rounds is CRAZY FAST!!

Gabriel
Gabriel
May 9, 2023 6:47 am
Reply to  Candy Olkey

I hope so because I have a goal for murph with vest under 30

I ain’t that smart but…
I ain’t that smart but…
May 8, 2023 7:08 pm

High volume weighted squats today (yesterday) and some strict pull ups.
So you program high volume body weight squats and pull ups…
Kewl

Candy Olkey
Candy Olkey
May 9, 2023 6:44 am

It’s really not that bad…actually takes the stiffness out of the legs and hips from yesterday!!

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