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Components

240525 with GHD sit-ups

Strength III

Jump Walk

Stretching

Settings

Workout

Compete CAP - Sat, May 24

Workout Order Notes (No Measure)

0:00-15:00
Warm-up

20:00-40:00
Workout 1: 240525 with GHD sit-ups

50:00-70:00
Workout 2: Strength III

80:00-95:00
Workout 3: Jump Walk

100:00-110:00
Stretching

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.

Warm-up (No Measure)

1 set:
1:00 row (easy pace)
10 weighted med-ball AbMat sit-ups
10 hanging knee raises
20 alternating lunges

1 set:
1:00 row (moderate pace)
10 GHD sit-ups to parallel
10 up-downs
10 knees-to-armpits
10 up-downs

1 set:
1:00 row (workout pace)
10 GHD sit-ups
10 up-downs
10 toes-to-bars
10 up-downs

- Dial in scaling options if needed and/or use the movements as a way to warm up for the Rx'd workout.
- Both partners should perform the warm-up separately. Then, get together and talk strategy for the workout.
- Athletes who plan on rowing the Rx'd calories should be able to complete at least 12/18 calories per minute.

240525 with GHD sit-ups (Time)

For time with a partner:
60 synchronized GHD sit-ups
80/120 calories
60 toes-to-bars
56/80 calories
60 synchronized strict knees-to-elbows
42/60 calories
- Use any machine for calories.

Stimulus & Goals
- 20:00 or less.
- Athlete's choice of machine for calories.
- Partners' knees must touch their elbows at the same time for the synchronized reps to count.

Strategy
- Move through the synchronized movements only as fast as the slowest partner.
- Push the pace on the machine. Remember, one partner works and the other rests on the calories and the toes-to-bars. Keep these sets fast and rotate if the set is slowing down.

Modifications
GHD sit-ups | Reps, range of motion, AbMat sit-ups
Toes-to-bars | Reps, V-ups, lying toes-to-bars
Strict knees-to-elbows | Reps, tuck-ups, lying knees-to-elbows

Strength III (5 Rounds for weight)

5 sets for completion:
Sandbag carry (100 ft) (100/150 lb)
10 heavy Russian kettlebell swings
- Rest 1:00 between sets.

- This should feel like a mini workout that elevates the heart rate with relatively heavy loads to make moving quickly challenging.
- Use a sandbag carry load that gets challenging by the end of the 100 feet, but can always be done unbroken.
- Use a heavier-than-usual kettlebell load for the swings.
- Swing the kettlebell to anywhere around shoulder height.

Jump Walk (5 Rounds for time)

Every 3:00 for 5 rounds:
50 double-unders
Handstand walk (25 ft)
- Rest the remainder of each round.
- Score is the slowest round.

- Double-unders in 30-60 seconds. Use a heavy rope if you have the option.
- Handstand walk in 1-3 attempts; scale if needed.
- At least 1 minute of rest each round.
- Begin each set of handstand walks with smaller steps. Once you get moving and build confidence, you can move more quickly and take bigger steps.
- Relax your arms and upper body when you are performing the double-unders.

Modifications
Double-unders | Reps, single-unders
Handstand walk | Handstand shoulder taps, pike handstand shoulder taps, plank shoulder taps from the knees

Stretching (Checkmark)

1 set:
1:00 cobra stretch
1:00 couch stretch/side

Want to see some of these movements in action? Check out our .