Murph is coming up quickly. Even if you haven’t been doing your Murph training, there is no better time to start. Starting to increase your capability in both the pull-ups and push-ups will go a long way in the middle section of a really difficult workout.
Warm-up
Grab a monster band and complete 2 or 3 rounds
:30 on a bike
10 air squats
10 steps left/right
5 inchworms
Mobility
The Port squat mobility
CF Strength
Back squat- one lift every 2:00
2×3, 2×2, and then 4×1; all building towards a new 1RM
Time to change it up a bit and get after a heavy single. Exactly like the way we power cleaned last week. If you took part in that you know that having a plan will really help. Because of the time structure, you might not PR this lift. Rest easy my friend, it is not the goal. Just build up to something heavy for the day.
CF WOD
“3 Round Pick”
15 min AMRAP
750m row
25 T2B
Pace, pace, and pace some more. No reason to do anything heroic here. If you plan well and stick to your plan this one should be smooth like butter. Thinking about the row I am going to watch my average 500m while keeping my strokes per minute in check. This is something we should be continuing to work on. How to use the data on the rower a little bit more effectively.
PortComplete
A. Murph Training
Complete a half Murph this week
1 mile run
50 pull-ups
100 push-ups
150 air squats
B. Body Building – 3 rounds, not for time
16t KB step-ups
1:00 front rack hold
32 weighted overhead sit-ups
C. Banded work – accumulate 100 each
Banded glute bridges
Banded tricep push-downs
