0:00-12:00 General Warm-up

12:00-18:00 Transition to Strength

18:00-33:00 Strength

33:00-39:00 Transition to Workout

39:00-55:00 Workout

55:00-60:00 Cool-down

1) Warm-up:

2 Rounds

10 Figure 4s

20sec PVC Lat Stretch

10 PVC Good Mornings

10 PVC Pass Throughs

10 Overhead Squats

2) Lower Body Strength Endurance:

15 minute time block:

3 sets

9 Double DB Front Squats

12 Single DB Goblet Squats

15 Air Squats

30sec Wall Sit

*do all movements back to back then rest as needed in between sets

*KBs can be used as well, must hold in front rack

3) MetCon:

3 Rounds

AMREP 4:

30 Plate Ground to Overhead

30 AbMat Sit-ups

Max Rep Push-ups with remaining time

—2 minutes rest—

*goal is to pre-fatigue shoulders and core to simulate accumulated fatigue on push-up sets in Murph

*no matter what level you are doing, be strict on push-up form…chest to deck, fully locked out

*score is total push-ups

*Pace: Aggressive: 150 total reps, Solid: 120 total reps , Limit: 90 total reps

Beginner: 15/10, knees, hands elevated or banded push-ups

Scaled: 25/15, knees, hands elevated or banded push-ups

Rx: 45/25

4) COOL-DOWN