5 rounds, each round for time, of:
Run, 200 m
10 Pull-ups
20 Push-ups
30 Air Squats
Run, 200 m
Rest 3 mins between each round.
Athletes should focus on finding a consistent pace that will allow for similar round times from the first to the final set.
As always, athletes should tackle the first set moderately (test pace) when performing multiple sets with longer rest periods. Then, maintain or build into a steady pace and intensity.
WORKOUT STRATEGY & FLOW
Run: The initial run pace should allow athletes to immediately begin working on pull-ups. The second run pace can be a little faster due to the rest immediately following the second run. Modify to a bike erg if unable to run.
200m Run = 500/450m Bike Erg
Pull-ups: Athletes should choose a variation of pull-ups that will allow them to complete a consistent set of 5 reps each time. These sets should be of moderate difficulty if modified to a different movement, meaning that athletes should use a band tension (if banding pull-ups) that will allow for the recommended number of reps above and not “slingshot” them over the bar due to too much assistance. Pull-ups can be modified to banded pull-ups, ring rows, or bodyweight rows on a racked bar (attached to the rig with bands). It is important that each athlete stays within their skill level when performing reps, as MURPH volume increases.
Push-ups: Athletes should approach push-ups in fast, quick sets. Their core should stay engaged throughout movement, and they should breathe out when pushing off the floor. When on the floor, hands should be in-line with the sternum. Arms should make an “A” shape with the body. If the athlete is in a “T” position with the arms, this is a weaker pushing position and will possibly result in shoulder impingement. Resting on the knees and taking tension off the arms and upper body will help prevent fatigue from setting in due to unnecessary time under tension on the upper body. Movement can be modified to push-ups on the side of a box or a racked bar or a floor plate press (55/45).
Air Squats: Athletes will assume a squat width stance, squat below parallel, and return to full extension of the hips and knees. If athletes have difficulty reaching depth, allow them to squat to a box or a wall ball on a hi-temp plate. Caution athletes about performing the common faults of missing below parallel or not reaching full extension due to going too fast. For athletes who have difficulty reaching full extension, cue them to “get your chest tall” at the top of each rep.
** The squats and final run are where a lot of time can be made up. Push to fight hard until the end.
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