
05262020
WARMUP
Get ~10:00 of Mobility
Examples: https://warriormindset.us/mobility-recovery/
WORKOUT
CHIPPER (For Time)
10x 360 Squat Jumps
20x Burpees
30x Push-ups
40x Plank Hip Taps
50x Lunges
60x Air Squats
Get ~10:00 of Mobility
Examples: https://warriormindset.us/mobility-recovery/
CHIPPER (For Time)
10x 360 Squat Jumps
20x Burpees
30x Push-ups
40x Plank Hip Taps
50x Lunges
60x Air Squats
Smaller group than the past couple of years. But still an epic workout. Murph is in a class all it’s own. You either show up and do it, or you don’t. Simple as that.
Showing our thanks as a small Gym Community to those that served and paid the ultimate price.
Hooyah and thank you!
The programmed work for today is for the day after MURPH and the day after that. Monday is Memorial Day anyways, so rest up. Eat that burger and drink that beer 🙂
Get ~25:00 of Mobility
Examples: https://warriormindset.us/mobility-recovery/
Get 1 to 2 miles of brisk walk or slow jog.
We’re looking for active recovery for ~ 20:00
Get ~10:00 of Mobility https://warriormindset.us/mobility-recovery/
MURPH
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
*If you have a weight vest, wear it. 20#
MURPH Scaled Version #1 (1/2 Murph)
800M Run
50 Pull-ups
100 Push-ups
150 Air Squats
800M Run
MURPH Scaled Version #2 (1/4 Murph)
400M Run
25 Pull-ups
50 Push-ups
75 Air Squats
400M Run
If you can’t do pull ups, because you don’t have a bar or can’t do them. Then substitute V-ups.
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!!
3x Rounds
10x Air Squats
10x Down Dog Push-ups
20x High Knees
Get ~5:00 of Mobility https://warriormindset.us/mobility-recovery/
3x Rounds
1:00 DB Alt Arm Snatch
1:00 Burpees (slow-ish pace)
1:00 V-ups
1:00 Air Squats
1:00 200m Run
1:00 Rest
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!!