Monday 5/27/2024

Scripture

“But you, take courage! Do not let your hands be weak, for your work shall be rewarded.”

2 Chronicles 15:7

Warm up

https://youtu.be/MIfKmfXTq64?si=MPuiTzDgHkH39aB2 (watch first 15 minutes for warm up)

GPP

“Murph”

For Time

- 1 mile run

- 100 pull ups

- 200 push ups

- 300 air squats

- 1 mile run

Level 2

- 1 mile run

- 100 box kipping pull ups

- 200 kneeling push ups

- 300 air squats

- 1 mile run

Level 3

- Half mile run

- 50 TRX rows

- 100 bar push ups

- 150 air squats

- Half mile run

Notes

Pick a pull up variation that you can do 15-20 fresh, pick a push up variation that you can do 25-30 fresh

Accessory

None

SPP

This is where you add in your goal specific training. Your coach will guide you what to do each week

Cool down

• Athletes choice of stretch

  Complete additional stretches, SMR and/or active recovery as needed