Memorial Day MURPH

Steamboat Strength and Conditioning – SSCMetcon

Happy Birthday Rachel!!!

Warm-up

Warm-up (No Measure)

200 Meter Run

Dynamic Warm Up 1x:

–10 ea Lying Leg Swing

–5 ea Lying Leg Crossover

–5 Roll Over V Sit

–5 ea Spiderman Lunge + Rotation

–10 Plank to Downward Dog + 4 Heel Pumps

–10 Plank Hop Up + 3 Thoracic Push-ups

Movement Prep/ Workout Prime 1-2xs:

–:10 sec Dead Hang/:10 Sec Lat Active/ 10 Lat Pull-ups

–6 Kip Swing

–3 Pull-Ups

–3 Plank Rocks + Strict down + worm up x 3

–6 Knee Push-Ups

–3 Push-Ups

–12 Air Squats

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Stimulus:

REMEMBER…. this is your workout – scale however you want!

Options:

*RX with a weight vest (partitioned or not)

*RX movements without the weight vest (partitioned or not)

*All the reps but scaled movements (ring rows, jumping pull-ups, banded pull-ups, knee push-ups, elevated push-ups)

*10 min cardio

then 20 min AMRAP:

5 Pull-ups (scale movement as needed)

10 Push-ups (scale movement as needed)

15 Squats

10 min cardio