0:00-7:00
1) GENERAL WARM-UP:
Coach’s choice (general stretches, increase core temperature and heart rate)
7:00-10:00
Transition and Explanation of Specific Warm-up
10:00-15:00
2) SPECIFIC WARM-UP: 3 Rounds
12 x Single DB Curl to Press (6 each arm)
24 x Hollow Flutter Kicks
15:00-20:00
Explanation and Set-up for next section
20:00-32:00
3) Upper Body Strength Endurance:
Fitness:
Alternating Every 30 seconds for 12 minutes (6 sets of each):
20 seconds x Ring Rows (leaves 10 seconds rest)
20 seconds x Hollow Flutter Kicks (leaves 10 seconds rest)
20 seconds x Hands Elevated Push-ups (or Double DB Floor Press if needed, leaves 10 seconds rest)
Rest (30 seconds)
Performance #1 (those doing Murph Rx WITHOUT the vest, breaking it up)
Alternating Every 30 seconds for 12 minutes (6 sets of each):
20 seconds x Pull-ups (leaves 10 seconds rest)
20 seconds x Hollow Rocks (leaves 10 seconds rest)
20 seconds x Push-ups (or Double DB Floor Press if needed, leaves 10 seconds rest)
Rest (30 seconds)
Performance #2 (those doing Murph Rx WITHOUT the vest, straight through)
Every 2 minutes for 12 minutes (6 sets):
10 x Pull-ups
15 x Hollow Rocks
20 x Push-ups
Sport #1 (those doing Murph Rx WITH the vest, breaking it up)
Alternating Every 30 seconds for 14 minutes (7 sets of each):
20 seconds x Pull-ups (leaves 10 seconds rest)
20 seconds x Hollow Rocks (leaves 10 seconds rest)
20 seconds x Push-ups (or Double DB Floor Press if needed, leaves 10 seconds rest)
Rest (30 seconds)
Sport #2 (those doing Murph Rx WITH the vest, straight through)
Every 2 minutes for 12 minutes (6 sets):
10 x Pull-ups
15 x Hollow Rocks
20 x Push-ups
32:00-37:00
Explanation and set-up for MetCon
37:00-50:00
4) MetCon
For Time:
100 x Russian KB Swings @Fitness: 35/26, Performance: 53/35, Sport: 70/53
1 mile run
50:00-55:00
Recover/Clean up/Scores on the board
55:00-60:00
5) COOL-DOWN: 3 Rounds
Straight Arm Stretch on rig x 20 seconds each side
Calf Stretch x 20 seconds each side
Pigeon Stretch x 20 seconds each side