Warm Up
1 round:
100m Run
10 yd walk on toes
10 yd walk on toes backwards
10 yd walk on heels
10 yd walk – feet turned out
10 yd walk – feet turned in
10 yd lunge walk – arms locked out overhead
10 yd lunge walk – torso twist towards forward leg
10 yd butt kickers
10 yd high knees
-into-
2 rounds of Banded 7s
Workout Prep:
1 Round @ 60%
100m Run
3 Pull Ups
6 Push Ups
9 Air Squats
MURPH – FREEDOM (RX):
1-mile Run
100 Pull-ups
200 Push-ups
300 Squats
1-mile Run
(Scored by Time)
Partition the pull-ups, push-ups, and squats as needed. Weighted Vest 20/14.
INDEPENDENCE:
1-mile Run
80 Pull-ups
160 Push-ups
240 Squats
1-mile Run
Partition the pull-ups, push-ups, and squats as needed. Weighted Vest 14/10.
LIBERTY:
800m Run
50 Ring Rows
100 Dumbbell Floor Press (light)
150 Squats
800m Run
Partition the Ring Rows, Floor Press, and Squats as needed.
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Barbell Forearm Stretch
1:00 Couch Stretch
1:00 Wall Jefferson Curl
*Rest as needed between sides, movements and sets.
Optional Accessory
2-3 sets
30 Weighted Russian Twists @ RPE 5-6/10
50ft Offset Overhead Farmer Carry (left overhead/right farmer hold)
50ft Offset Overhead Farmer Carry (right overhead/left farmer hold)
-rest 1:00-1:30 between sets-