05272020
WARMUP
Tabata
(8x Rounds :20 Work with :10 Rest)
Jumping Jacks
Plank
Get ~5:00 of Mobility
Examples: https://warriormindset.us/mobility-recovery/
WORKOUT
12:00 EMOM
10x KBS
5x Burpee + Tuck Jump
*Do both movements within each minute
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
WHF Podcast 31 – MURPH 2020 ACTUAL
MURPH 2020 ACTUAL
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!
0524-252020
If you haven’t done MURPH yet. Do it today!
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 🙂
WARMUP
Get ~25:00 of Mobility
Examples: https://warriormindset.us/mobility-recovery/
- Aductor Stretch & Aductors
- Ankle Stretch
- Banded Stretches
- Couch Stretch
- Lacrosse Ball – Foot Pain Relief
- IT Band
- Pigeon Pose
WORKOUT
Get 1 to 2 miles of brisk walk or slow jog.
We’re looking for active recovery for ~ 20:00
05232020
WARMUP
Get ~10:00 of Mobility https://warriormindset.us/mobility-recovery/
WORKOUT
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!!