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Components

Murph Ramp Up Week 3

Settings

Workout

Murph Ramp Up Week 1

0'-5' Row/Run/Bike/Ski

Row/Run/Ski
0-100 Jog Pace
100-200 Run Pace
200-300 Sprint Pace

Bike
0-200 Jog Pace
200-400 Run Pace
400-600 Sprint Pace

5'-15' Daily Class Warm-up

Quad Stretch
Knee to Chest
Soldier Kicks
Walking Hammy Stretch
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Inch worm
3 Air Squats + Broad Jump
High Knees
Butt Kicks
Take a couple minutes to finish warming up (roll out, do PVC stretches, do band work, etc.)

15'-20' Daily Band and PVC Warm up

10 PVC Pass Throughs
10 PVC figure 8s (5 Each way)
15: FR Wrist Stretch w/ PVC
10 Banded Good Mornings
15: OH distractions (each side)

Murph Ramp Up Week 3 (Time)

Buy In: Run 800 M

15 Rounds of:
5 Pull Ups
10 Push Ups
15 Air Squats

Buy Out: Run 800 M

RX+ Weighted Vest
Men: 20 lb
Women: 14 lb

Target time: 25-30 minutes
Time Cap: 35 minutes
Finished with round 8 no later than 13:00.

50'-60' Post WOD Cool Down

1-2 Minutes of each stretch
Coach can assist in giving you specific stretches pertaining to this WOD

Whiteboard:

Monday, May 04, 2020

Male Clients