Workout: Murph Intervals: 20 August 2024
Gym Workout:
Warm-up:
- Perform 40 cal row / bike at moderate pace
- Complete 10 empty barbell squats
- Perform 10 barbell squats at 50% of 1-rep max
Workout:
- Work up in sets of 3 to 80% of your 1-rep max front squat from yesterday
- After (1) work up to a maximal 1 rep effort; doesn’t matter if this is substantially lower as goal is a relative max (what feels heavy today)
- Murph intervals below
Murph – In honor of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. A U.S. Navy SEAL officer, Murphy was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan.
For time (as fast as possible)
Instead of regular partition schemes, there is a catch with an obligatory rest interval
4 Rounds (in the order shown):
– 800 m Run / Row
– 25 Pull-Ups (alternative: Jumping pull-ups)
– 50 Push-Ups
– 75 Air Squats
– 90 second rest
If able: perform all movements with a weighted vest (20 pounds recommended)
After, perform a cool down mile run at ~60% effort.
Home Workout:
Complete Murph intervals as above.