0:00-15:00Warm-up20:00-40:00Workout 1: 25051250:00-70:00Workout 2: Stamina I80:00-100:00Workout 3: Accessory - I105:00-115:00Stretching
Focus- Macro: Murph Prep- Expect to spend the month preparing for the Hero workout, Murph. You will see an increase in volume with movements like running, pull-ups, push-ups, and squats (not always together).- We will also test Cindy as a CAP benchmark.
1 set:2:00 run, row, bike, or ski3 sets:5 air squats3 strict pull-ups5 sit-ups3 lying pull-to-stands2 sets::20 rope climb:10 rest:20 walking lunges:10 rest:20 hollow rocks:10 rest
- In today's warm-up, focus on moving your body through a full range of motion and building up to the workout movements.- In the 20 seconds of work, complete no more than 10 walking lunges, 10 hollow rocks, and 1 rope climb.
7 rounds for time:2 rope climbs (15/15 ft)20 walking lunges20 hollow rocks
Stimulus & Goals- 15:00-22:00.- All rounds in 2:00-3:00.- First 4 rounds unbroken.Strategy- Only climb the rope if you know you can get to the top and back down safely.- Slow is smooth and smooth is fast in a workout like this. Rushing may cause you to fail a rope climb or make mistakes in your climbing hook, ultimately slowing you down.ModificationsRope climbs | Height, pull-to-standsWalking lunges | Reps, reverse lunges, low-box step-upsHollow rocks | Reps, tuck one or both legs
10 sets for calories::30 bike at 60 RPMs:20 bike at 70 RPMs:10 bike at 80+ RPMs1:00 bike at sub-60 RPMs
- Use a C2 bike, assault bike, or Echo Bike.- Try for 150 or more calories across the entire effort.
Every 2:00 for 10 sets:50-meter sled sprint
- Focus on moving the sled as fast as possible through the entire 50-meter effort. - Add as much weight to the sled as you want as long as you can maintain a jog.
Accumulate: 1:00 banded shoulder stretch/side