WARM-UP -
1 round:
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-
Crossover Symmetry or
Banded 7’s
WORKOUT PREP -
1 set:
100m Run
5 Pull-ups
10 Push-ups
15 Air Squats
100m Run
WORKOUT - MURPH
Freedom (RX’d)
“Murph”
1-mile Run
100 Pull-ups
200 Push-ups
300 Squats
1-mile Run
Partition the pull-ups, push-
ups, and squats as needed.
Weighted Vest 20/14.
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1-2 minute Quad Smash
(each side)
2-3 minute Alternating Calf
Stretch
1-2 minute Lat Stretch (each
side)
2 minute Chest Stretch (each
side)