0:00-15:00Warm-up20:00-30:00Workout 1: 25051440:00-55:00Workout 2: Strength III65:00-85:00Workout 3: Accessory - I90:00-100:00Stretching
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.
2 sets::10 jumping jacks, slow:10 jumping jack, moderate:10 jumping jacks, fast:20 alternating reverse lunges:20 ring rows:20 burpees1 set:20 mountain climbers10 ring push-ups or ring dips10 air squats10 pull-ups1 set:5 small kip swings + 5 big kips5 front squats1-3 strict ring pull-ups 5 push presses3 kipping ring pull-ups + 3 chest-to-ring pull-ups5 thrusters1-3 ring muscle-ups- Use an empty barbell.3 sets:3 thrusters2 burpees over the bar1 ring muscle-ups- Build in load.- Use workout variations.
- Use this progressive warm-up to build to the ring muscle-up.- While practicing your ring muscle-ups, try working on keeping the legs straight longer to help with the transition.- If you do not have a ring muscle-up, perform low-ring transitions and increase the difficulty as needed.- In the final 3 sets, increase the loading of the thrusters to find your workout weight.
AMRAP 9:3 thrusters (110/165 lb)3 ring muscle-ups3 burpees over the bar
Stimulus & Goals- 6-11 rounds.- Unbroken thrusters and muscle-ups for the entire workout.- Maintain a fast, but sustainable pace.- Balance higher-skill movements and heavier loads for the second day in a row.Strategy- Don't rush through this workout. Avoid elevating your heart ratetoo high, which may cause you to take long-winded breaks and fail muscle-ups.ModificationsThruster | Reps, load, front squats, push presses, dumbbell optionsRing muscle-up | Reps, chest-to-bar pull-ups, kipping pull-ups, low-ring transitions, ring rowsBurpees over the bar | Step over the bar, burpees in place, up-downs
4 sets for load:100-meter dumbbell farmers carry1:00 sandbag bear hug hold- Use two dumbbells for the farmers carry.
- Relatively heavy grunt work.- Spend no more than 15 minutes completing this session.- Rest 10-20 seconds between movements and then as needed between sets.- Build in load to a heavy set across all movements that leaves you feeling fatigued but able to maintain movement quality.ModificationsFarmers carry | Load, dumbbell box step-upsSandbag hold | Load, dumbbell, or kettlebell front-rack hold
5 sets:5 handstand push-up negatives5 single-arm dumbbell seated strict presses/arm:30 max handstand push-ups- Rest 2:00 between sets.
- Maintain no less than a 2 count on the descent of the negative. Do not let your head crash to the floor.- Use a dumbbell strict press load that allows you to complete all 5 reps on each arm unbroken.- You may perform strict or kipping handstand push-ups. If you are capable of performing 15 unbroken kipping reps, perform strict reps to work on the skill.- Rest 10 seconds or less between movements.
1 set:1:00 foam roll quads1:00 couch stretch/side