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Strength & Skill:

10 Front Squat @ 6/10 RPE

-Then-

Every minute on the minute for 5 minutes perform 3 Front Squat @ 65% 1RM Front Squat

-Then-

10 Front Squat @ 6.5-7/10 RPE

WOD: AMRAP 30 Minutes
2 Mile Run (Big Loop run)
AMRAP rounds of “Strict Chest to Bar Cindy” in the time remaining.

*Strict Chest to Bar Cindy:
5 Strict Chest to Bar Pull Ups
10 Push Ups
15 Air Squats

TARGET SCORE
SCORE = Rounds + Reps of Strict Cindy
Target Rounds: 12+
Minimum Rounds before scaling: 7

STIMULUS and GOALS
How to Pace: STEADY! Moderate intensity. Another Monday, another Murph Prep grind. We should start the run with a controllable effort that is sustainable and allows us to dive right into strict Cindy. Save a little on the run because it’s going to be a grind through the remaining time.

How it should Feel: CARDIO and MUSCULAR ENDURANCE! After a long run you gotta dig deep here to stay within the target range.

WORKOUT STRATEGY & FLOW
Run: Pacing should be moderate, around 70-75% of PR mile time. Focus on maintaining a steady breathing pattern while relaxing the arms/shoulders.

Strict Chest to Bar: We prefer a pronated grip here, but it is not mandatory. Just try to do multiple reps at a time up until it would result in failure. Then drop to singles.

Push Ups: As always, play it smart here by being mindful of upper body fatigue. Quick, smaller sets are fine while resting off your hands.

Squats: This is the area where you need to be smooth and steady with a non-stop effort. Relax yours and don’t blow up your legs.

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.