@MurphPrep
• Teaching Transient & Class Overview
We’re circling issues again round to a pleasant little re-test right here in our Murph Prep lead as much as begin off the cycle. This can be a re-test from Might tenth, 2024. The main focus right here is to develop a very good dose of quantity in a managed method that builds athletes up while not having an excessive amount of restoration time. The whole quantity of body weight actions shall be that focused dose of 60 Pull-Ups, 120 Push-Ups, and 180 Air Squats, whereas additionally together with 3 x 800m runs in right here to create a complete quantity that targets round 75% of Murph. This interval fashion combo briefly bursts is nice for improvement and confidence for after we deal with Murph in a pair weeks.
metcon: “Sweet Land”
3 rounds, every spherical for time, of:
Run, 200 m
10 Pull-ups
20 Push-ups
30 Air Squats
Run, 400 m
30 Air Squats
20 Push-ups
10 Pull-ups
Run, 200 m
Relaxation 2 minutes between every spherical.
Time Cap: 12min / set
Whole Operating Time Cap: 40 minutes
Equipment:
3 rounds for high quality of:
10 L/10 R Single Arm Dumbbell Rows, decide load
10 Dumbbell Zottman Curls, decide load
12 Glute Bridge Dumbbell Pull Overs, decide load
