Baseline: Run 400m, then ROM drills. Work up to 75% of your 1 RM bench press. Strength: 1-1-1 Bench Press. 1 rep @ 75% 1 RM, 1 rep @ 85% 1 RM, 1+ reps @ 95% 1 RM (last set is a burn out set).
Stamina: 4 rounds, not timed. 10x Bench press @ 60% 1 RM, 15x ring push ups, 50m buddy pull with heavy band. Work Capacity: Body Armor (aka Murph): for time with weighted vest or ruck, do:
Run 1 mile 100x pull-up, 200x push-up, 300x air squat Run 1 mile
Durability: 1x 800m sprint, 1x 600m sprint, 1x 400m sprint. Rest 2 minutes between sprints to ensure full recovery. 50x hanging leg raise, 50x KB Romanian deadlift (32kg/24kg). 5 minutes box breathing and Warrior Yoga Hip Mobility Drill.
subbed 50m buddy pull for buddy carry and did regular deadlift instead of romanian. got 45:47 on the murph with a 20lb vest
44:16, 85lbs, & hungover
ReplyDelete43:00 65lbs, 10 box dips to replace 5 ring dips
ReplyDelete45:13 at 75 lbs, jumping muscle ups instead of dips
ReplyDeletesealfit work out:
ReplyDeleteBaseline: Run 400m, then ROM drills. Work up to 75% of your 1 RM bench press.
Strength: 1-1-1 Bench Press. 1 rep @ 75% 1 RM, 1 rep @ 85% 1 RM, 1+ reps @ 95% 1 RM (last set is a burn out set).
Stamina: 4 rounds, not timed. 10x Bench press @ 60% 1 RM, 15x ring push ups, 50m buddy pull with heavy band.
Work Capacity: Body Armor (aka Murph): for time with weighted vest or ruck, do:
Run 1 mile
100x pull-up, 200x push-up, 300x air squat
Run 1 mile
Durability: 1x 800m sprint, 1x 600m sprint, 1x 400m sprint. Rest 2 minutes between sprints to ensure full recovery. 50x hanging leg raise, 50x KB Romanian deadlift (32kg/24kg). 5 minutes box breathing and Warrior Yoga Hip Mobility Drill.
subbed 50m buddy pull for buddy carry and did regular deadlift instead of romanian.
got 45:47 on the murph with a 20lb vest