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Accessory - I

Stretching

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Workout

Compete CAP - Mon, May 26

Workout Order Notes (No Measure)

0:00-15:00
Warm-up

20:00-70:00
Workout 1: Murph

80:00-100:00
Workout 2: Accessory - I

105:00-115:00
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)

2 sets:
10 alternating Spiderman stretches
10 banded good mornings
10 ATY raises

1 set:
20 jumping jacks
10 up-downs
10 ring rows
10 Kang squats
200-meter jog

1 set:
20 jumping jacks
10 push-ups
10 jumping pull-ups
20 alternating jumping lunges
200-meter run

1 set:
20 jumping jacks
10 hand-release push-ups
10 pull-ups
10 air squats
200-meter run

- If you are wearing a vest for the workout, use it for 1-2 warm-up sets.
- Use small plates or dumbbells for the ATY raises.
- If needed, perform a few extra reps of anything you wish after finishing the warm-up as written.
- Use this time to determine how you will break up the gymnastics movements, if at all.

Accessory - I (Checkmark)

10 sets:
Sled push (75 ft) (50/90 lb)
Sled pull (75 ft)
1:00 rest

- Add the suggested weight to the sled with a rope attached. Keep the rope on the sled while you push and then pull the sled. The pull should be a backpedal, not an over-the-shoulder drag.
- Move as fast as possible on the sled push and pull.

Stretching (Checkmark)

1 set:
1:00 scorpion stretch/side
1:00 banded overhead external rotation stretch/side
1:00 couch stretch/side

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