Running

Training Objectives

• Honor those who gave their lives in service to our country

Murph

• Run a Mile
• 100 pull-ups
• 200 push-ups
• 300 air squats
• Run a Mile

Conditioning

20 Min AMRAP

• 5 x pull-ups
• 10 x pushups
• 15 Air Squats
• 100ft bear crawl
• 100ft lunges

Conditioning

3 rounds with 5 min rest between rounds

10 min AMRAP

• 5 x tire deadlifts
• 10 x Alt Arm Russian KB Swings (35/25)
• 10 x Alt Tire Step-up with high knees

Conditioning

22 Min Alt Emom

• 10 Cal Assault Bike
• 6 Squat Cleans (80lb med-ball)

Conditioning

For Time – Partner Workout

• 4k Ski Erg
• 10, 9, 8, …
  • Clean and Jerk (80lb med-ball)
  • Burpees

One partner Ski’s while the other works on clean and jerk. After clean and jerks are complete, rotate on Erg as needed.

Conditioning

3 Rounds of 10min AMRAP with 5min rest between rounds

• 10 x 1-arm ALT KB Swings (35/25)
• 10 Alt Leg Box Step-ups (24/20)

Conditioning

For Time

• 250 Burpees
• Every 2-minutes on minute Run 200m
  
  Start with a 200m Run

Warm-up

4 Rounds

• 8 Cal Assault Bike
• 5 Inch Worms

4 min EMOM

• 8 Cal Assault Bike
• 4 Swings

Conditioning

8 rounds

• 2 min of Work
  • 20 Cal Assault Bike
  • Max Double KB Swings (35lb)
• 2 min of rest

Strength

3 Rounds

• 1 minute of tempo goblet squats (3, 2, 1)
• 20 body weight lunges

Conditioning

5 minute AMRAP with 2 minutes rest between each station

• 3, 2, 1 KB Complex (70/53)
  • 3 deadlift
  • 2 front squats
  • 1 Press
• 5 pull-ups + 10 sit-ups
• 200m run + 10 push-ups

Conditioning

For Time

• 60 Burpees
• 60 KB Swings
• 60 DB Clean and Jerk
• 400m Run with Weighted Vest
• 800m Run at some point during the workout.