Front Squat 1×1

Use the heaviest weight you can for the set.

10-12 minutes to establish a Heavy Single Front Squat

Try to reach a heavy single within 5-6 working sets (not counting warm-up).
Focus on a tall torso with high elbows.
Before descending, we want athletes to take a solid stomach breath to secure the midline.
We start by unlocking the hips during the descent and sending them straight down between the heels.
On the drive, we want to see athletes explode out of the hole with a tall chest while actively pressing up on the bar (think thruster but no press). We are breathing out as we extend at the top.

Each for time:

Run: 2x 800 m

* Rest 2 mins between efforts.

Target time each set:
Run: 3:30-4:15
Gymnastics: 4-5 minutes

Time cap each set:
Run: 5 minutes
Gymnastics: 5 minutes

Murph is happening at the end of May. In preparation, the following weeks of programming will have variations of “Murph” movements to get athletes prepped for the Memorial Day workout. With this being the last week of conditioning, the stimulus should be moderate across the workout. Athletes should settle in and find a comfortable pace on the 2 sets of 800m. Once the run is completed, athletes will rest 2:00 and then go into the bodyweight portion, where they will attack 3 moderately large gymnastics sets with a push-pace effort.

Get comfortable on the run and then challenge athletes to ramp up the intensity through the gymnastics. We recommend wearing a weighted vest to prep for Murph.

3 rounds for time of:

20 Pull-ups

40 Push-ups

60 Air Squats

* Rest 2 mins