Context: Mental Toughness
Mobility: Shoulder
Skill Practice Warm Up: None (list of fun games to play here)
Strength: none
Super Set: none
Metabolic Conditioning: “Murph”
1 mile run

100 pull ups

200 push ups

300 squats

1 mile run

OR “Team Murph”
With a partner, split the full Murph workout up to finish in the fastest time possible.
(Health: 1/2 murph, Athletic*: 14lb weight vest the entire time, Performance: 20lb weight vest the entire time).
Partition the pull ups, push ups, and squats as desired (20 rounds of 5/10/15 is generally the most accepted, but consider 20 rounds of 5 pull, 5 squat, 5 push, 5 squat, 5 push, 5 squat).
About Michael Murphy – June 28th, 2005
A team of 4 Navy SEALs led by LT. Michael P. Murphy on a mission to capture or kill a key Taliban leader, found themselves seriously outnumbered in a firefight with well over 100 enemy troops. Pinned down and under intense enemy fire, their communications operator severely wounded, they were in desperate need for help. Due to the mountainous terrain, their communications could not be received. Understanding the situation, LT. Michael P. Murphy moved to open exposing himself to enemy fire, to use his satellite phone to request immediate support to save his team. LT Murphy was mortally wounded making that call. They continued fighting until Lt. Murphy and two of his three team mates were mortally wounded. His fourth team member, severely injured himself, managed to escape where he was taken in by a local villager until he was rescued 4 days later. He went on to tell the story in a book titled “The Lone Survivor”
For his selfless leadership, courageous actions and extraordinary devotion to duty, LT. Michael P. Murphy received the Medal of Honor, the first service member to receive the medal in Operation Enduring Freedom, and the first Navy recipient of the medal since Vietnam. More information can be found here.
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 40 – 70 minutes
Compare to: May 30, 2016 for full ‘Murph’ or here for Partner Murph
Coaching Tips: Pace the first mile so that you can go right into the 5/10/15 pull/push/squats without resting. Only do the pull ups unbroken if you are really good at them, and even then, dropping off the bar can be a way to avoid ripping. Use grips or gloves if you are a ‘bleeder’. Start breaking the push-ups early on, this will be the hardest for most. If you pace too much in the beginning, you’ll have a chance to go faster in the end (so don’t worry). Squats will also become challenging for most. Don’t work on the way down on these, let gravity pull you down and then try to ‘bounce’ up if you have the mobility. Keep that chest upright especially if you are wearing a weight vest, otherwise your low back will blow up and make the later rounds and final run more painful! After your last squats, just start running. You’ll likely recover a bit, but save some juice for the final 400m of the run. If it is hot and/or humid where you are, make sure you are drinking plenty of electrolytes and water!
Half Murph tips: Run the first 800 at a good pace. You will recover from the run after the first couple rounds of 5/10/15. Start breaking up the push-ups early on. Try and do the squats in one set or short fast sets. Your legs will feel very heavy when you start the run, but they will start to feel better as you go. Plan on finishing strong on the last run!

Context:   Practice

Mobility: Hip

Skill Practice Warm Up: Spend 10 minutes working on kipping drills geared toward kipping pull ups, and bar muscle ups.

Strength: 7×1 Power Snatch – 13 of 14 (7 sets of 1 rep, same weight across, approximately 90 – 100% of max power snatch)

Super Set: 7×3 Half Kneeling Single Arm DB Shoulder Press (7 sets of 4 reps, “across,” scale to the same challenge as the main lift).

Metabolic Conditioning: 5 4 3 Row Intervals

For time. Record combined row times without the rest.

500m row

Rest 2 min (Health: Rest as long as partner needs if sharing a rower – or at least two min)

400m row

Rest 2 min (Health: Rest as long as partner needs if sharing a rower – or at least two min)

300m row

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: Men: 3:30 – 4:30, Ladies: 4:00 – 5:00.  Log combined row times only, not the rests in this case.

Compare to: March 3, 2017

(500m row TT benchmark)

Coaching Tips: Go hard on the first round, but it isn’t the best idea to go all out. Aim for 90-95% intensity. Hit the 400m with all you got, then just try to hang on for the final 300m. Doing 2-3 short, fast pulls at the start of each interval will help get the flywheel back up to speed and can knock seconds off of each interval.

Two people can easily share a rower as long as one partner can do the 500m and the 400m in 1:30-1:50 min range (less than 2 minutes for the transition time to get on and off the rower). The potentially faster rower should go second. Set the rower to record two 500s, two 400s, and two 300s to get exact times.

Optional ‘Cash Out’: 12 db snatches, 30s plank, 100m run

Coming soon:  “Murph”

Photo courtesy of CrossFit.com

Bootcamp & CrossFit:

Context: Practice

Mobility: Shoulder

Skill Practice Warm Up: Spend 6 minutes working on kipping drills geared toward pull ups, chest to bar pull ups, and bar muscle ups.

Strength: none

Super Set: none

Metabolic Conditioning: “Drop it Like It’s Hot”

For time

800m run

Then 5 rounds:

15 toes-to-bar (Health: 20 sit ups)

80′ single arm overhead kettlebell walk (Health: 26lb / Athletic: 35lb* / Performance: 53lb)

15 muscle cleans or sumo deadlift high pull (Health: 35lb / Athletic: 65lb* / Performance: 95lb)

15 push press (Health: 35lb / Athletic: 65lb* / Performance: 95lb)

Then:

800m run

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 20 – 27 minutes, 3 – 4.5 min for the runs and about 2:45 per round in the middle. Scale Up: 70/53lb kb and 135/85lb bar.

Compare to: NEW WORKOUT!

Coaching Tips: Pace the run so that you can come right back in and get started on the toes to bar. Make sure that the shoulders are good and mobilized for lockout before hand. Do each arm in 20’ increments or 40/40. Keep the core tight and don’t take too large of steps. Remember that muscle cleans must be performed without the second knee bend that a power clean has. Finish the last run with a moderate 400, then a fast final 400!

Team Option: With a partner, 800m run together, 30 toes to bar split as desired, both do OH kb carry together, 30 muscle cleans and 30 push press, split as desired. 800m run together. Scaling Guide: 25 – 32 minutes.

Optional ‘Cash Out’: none