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Strength & Skill:

Setup on Rack
Do a set every 1 minute and 30 seconds.

5 Incline Close Grip Bench Press @ 50% of estimated 5RM
3 Incline Close Grip Bench Press @ 70% of estimated 5RM
2 Incline Close Grip Bench Press @ 80% of estimated 5RM
1 Incline Close Grip Bench Press @ 90% of estimated 5RM
5 Incline Close Grip Bench Press (attempt 1)
5 Incline Close Grip Bench Press (attempt 2) (if needed)

5x Strict Straight Leg Toes to Bar directly after each set of Bench Press.

WOD: Murph Prep Monday

AMRAP 7 Minutes
200m Run
10 Strict Pull-Ups
-Rest 3 Minutes-

AMRAP 7 Minutes
200m Run
15 Push-Ups
-Rest 3 Minutes-

AMRAP 7 Minutes
200m Run
25 Air Squats
*All with 20lb/14lb Vest.

TARGET SCORE
Target Rounds each set: 4+
Every 10m of run = 1 rep

STIMULUS and GOALS
How to Pace: STEADY! The desired stimulus is moderate pacing. We want consistent pacing on the runs with smooth bigger sets on the body weight movements. Aim for consistent round times throughout each workout.

How it should Feel: CARDIO! The amount of work and time domain here will make this a primarily cardio feel.

WORKOUT STRATEGY & FLOW
Run: Run is always 200m, even as reps on body weight movements increase across AMRAPs. You can run on the air runner or outside. The goal is always the same, keep intensity moderate and don’t come out hot early on in the workout. Keep shoulders relaxed and find a steady breathing pattern that doesn’t jack the heart rate up. The 200m run is worth 20 reps (every 10m run is a rep). Subbing in a row/ski is equal to 250. Bike erg is 500. Try and keep the Run around 60-90 seconds at the most

Strict Pull Up: You should focus on small sets from the beginning of this AMRAP. Doing larger strict sets will result in burn out in later rounds and decreased intensity.

Push Ups: Similar to pullups, you should do short, fast sets to avoid burnout. Be sure that your chest makes contact with the floor.

Air Squats: You can work reps off in steady sets. Try to keep moving non-stop and be sure to breathe at the top of each rep. Don’t go so fast that you end up missing full extension at top of rep and below parallel at bottom or rep.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.