0:00-12:00 General Warm-up

12:00-20:00 Transition to Strength

20:00-32:00 Strength

32:00-39:00 Transition to Workout

39:00-55:00 Workout

55:00-60:00 Cool-down

1) Warm-up:

3 Rounds

10 Figure 4s

20sec PVC Lat Stretch

10 PVC Good Mornings

10 PVC Pass Throughs

10 Overhead Squats

2) Lower Body Strength Endurance:

3 Rounds

20 seconds of Max Double KB Front Squats

10 seconds rest

20 seconds of Max Single KB Goblet Squats

10 seconds rest

20 seconds of Max Air Squats

10 seconds rest

30 seconds x Wall Sit

2 minutes rest

*DBs 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

Level 1: 15/10, knees, hands elevated or banded push-ups

Level 2: 25/15, knees, hands elevated or banded push-ups

Level 3: 45/25

4) COOL-DOWN