2 SETS (8:00 CAP)
100m Run
10 Up-Downs
5 Lunge-Lunge-Squats
:30 Squat Hold

Into…

2 SETS
100m Run
10 Burpees
15 Air Squats

AMRAP x 16 MINUTES
50 Air Squats
400m Run
25 Burpees To Target*
200m Run

*Target is 6 inches above standing reach.

(Score is Rounds + Reps)

EXTRA CREDIT MURPH PREP - DAY 2

CONDITIONING + STRENGTH

800m Run

Into...

10 ROUNDS
5 Pull-Ups
10 Push-Ups
15 Air Squats

Into...

800m Run

*Earlier this week we saw 1.5 miles of running and half the volume of our bodyweight movements for Murph. Today we put those two together to tackle "Half Murph." This is meant to begin dipping the toes into the volume pool and get a feel for how the combo of everything will tax the body. Goal is to keep your 800m Runs a bit faster than earlier this week and to time your rounds of BW movements to get a rough estimate of fade and how long another 10 would potentially take.

(No Measure)