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Physical Program
[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built=”1″ admin_label=”About” _builder_version=”3.19.1″ background_color=”#fbfcfd” custom_padding=”0|0px|0|0px|false|false”][et_pb_row custom_padding=”15.0781px|0px|0|0px|false|false” _builder_version=”3.17.6″ gutter_width__hover=”3″ gutter_width__hover_enabled=”3″ parallax_1__hover=”off” parallax_1__hover_enabled=”off” parallax_2__hover=”off” parallax_2__hover_enabled=”off” parallax_3__hover=”off” parallax_3__hover_enabled=”off” parallax_4__hover=”off” parallax_4__hover_enabled=”off” parallax_5__hover=”off” parallax_5__hover_enabled=”off” parallax_6__hover=”off” parallax_6__hover_enabled=”off” parallax_method_1__hover=”on” parallax_method_1__hover_enabled=”on” parallax_method_2__hover=”on” parallax_method_2__hover_enabled=”on” parallax_method_3__hover=”on” parallax_method_3__hover_enabled=”on” parallax_method_4__hover=”on” parallax_method_4__hover_enabled=”on” parallax_method_5__hover=”on” parallax_method_5__hover_enabled=”on” parallax_method_6__hover=”on” parallax_method_6__hover_enabled=”on” use_background_color_gradient__hover=”off” use_background_color_gradient__hover_enabled=”off” background_color_gradient_start__hover=”#2b87da” background_color_gradient_start__hover_enabled=”#2b87da” background_color_gradient_end__hover=”#29c4a9″ background_color_gradient_end__hover_enabled=”#29c4a9″ background_color_gradient_type__hover=”linear” background_color_gradient_type__hover_enabled=”linear” background_color_gradient_direction__hover=”180deg” background_color_gradient_direction__hover_enabled=”180deg” background_color_gradient_direction_radial__hover=”center” background_color_gradient_direction_radial__hover_enabled=”center” background_color_gradient_start_position__hover=”0%” background_color_gradient_start_position__hover_enabled=”0%” background_color_gradient_end_position__hover=”100%” background_color_gradient_end_position__hover_enabled=”100%” 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custom_width_percent__hover=”80%” custom_width_percent__hover_enabled=”80%” use_custom_gutter__hover=”off” use_custom_gutter__hover_enabled=”off” make_equal__hover=”off” make_equal__hover_enabled=”off” border_radii__hover=”on||||” border_radii__hover_enabled=”on||||” box_shadow_style__hover=”none” box_shadow_style__hover_enabled=”none” box_shadow_color__hover=”rgba(0,0,0,0.3)” box_shadow_color__hover_enabled=”rgba(0,0,0,0.3)” filter_hue_rotate__hover=”0deg” filter_hue_rotate__hover_enabled=”0deg” filter_saturate__hover=”100%” filter_saturate__hover_enabled=”100%” filter_brightness__hover=”100%” filter_brightness__hover_enabled=”100%” filter_contrast__hover=”100%” filter_contrast__hover_enabled=”100%” filter_invert__hover=”0%” filter_invert__hover_enabled=”0%” filter_sepia__hover=”0%” filter_sepia__hover_enabled=”0%” filter_opacity__hover=”100%” filter_opacity__hover_enabled=”100%” filter_blur__hover=”0px” filter_blur__hover_enabled=”0px” mix_blend_mode__hover=”normal” mix_blend_mode__hover_enabled=”normal” animation_style__hover=”none” animation_style__hover_enabled=”none” animation_repeat__hover=”once” animation_repeat__hover_enabled=”once” animation_direction__hover=”center” animation_direction__hover_enabled=”center” animation_duration__hover=”1000ms” animation_duration__hover_enabled=”1000ms” animation_delay__hover=”0ms” animation_delay__hover_enabled=”0ms” animation_intensity_slide__hover=”50%” animation_intensity_slide__hover_enabled=”50%” animation_intensity_zoom__hover=”50%” animation_intensity_zoom__hover_enabled=”50%” animation_intensity_flip__hover=”50%” animation_intensity_flip__hover_enabled=”50%” animation_intensity_fold__hover=”50%” animation_intensity_fold__hover_enabled=”50%” animation_intensity_roll__hover=”50%” animation_intensity_roll__hover_enabled=”50%” animation_starting_opacity__hover=”0%” animation_starting_opacity__hover_enabled=”0%” animation_speed_curve__hover=”ease-in-out” animation_speed_curve__hover_enabled=”ease-in-out” hover_transition_duration__hover=”300ms” hover_transition_duration__hover_enabled=”300ms” hover_transition_delay__hover=”0ms” hover_transition_delay__hover_enabled=”0ms” hover_transition_speed_curve__hover=”ease” hover_transition_speed_curve__hover_enabled=”ease”][et_pb_column type=”1_2″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][et_pb_text admin_label=”Title” _builder_version=”3.16.1″ text_font=”||||||||” ul_font=”||||||||” ol_font=”||||||||” header_font=”||||||||” header_2_font=”||||||||” header_3_font=”Oswald||on|on|||||” header_3_font_size=”12px” header_3_font_size_tablet=”4vw” header_3_font_size_last_edited=”off|desktop” header_3_letter_spacing=”7px” header_3_line_height=”1.6em” header_4_font=”||||||||” header_5_font=”||||||||” header_6_font=”||||||||” custom_margin=”||0px|40px” custom_margin_phone=”|||0px” custom_margin_last_edited=”on|phone” custom_padding=”|5vw||” custom_padding_phone=”|0vw||” custom_padding_last_edited=”on|phone” animation_style=”slide” animation_direction=”left” animation_intensity_slide=”10%” locked=”off” header_font_size__hover=”30px” header_font_size__hover_enabled=”30px” header_letter_spacing__hover=”0px” header_letter_spacing__hover_enabled=”0px” header_text_shadow_style__hover=”none” header_text_shadow_style__hover_enabled=”none” header_text_shadow_color__hover=”rgba(0,0,0,0.4)” header_text_shadow_color__hover_enabled=”rgba(0,0,0,0.4)”]
2019
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May 6-May 12
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Military- you are paying the man in a big way this week. Murph is knocking, better pull out those check books! You can tackle it however you want, partitioned, unpartitioned, etc.
Some fun variations:
Games style 2015 unpartitioned, games style 2016: 5 rounds 20/40/60.
Really fast way: 4/8/12 for 25 rounds.
Keep at it, and never stop paying the man! As always, any questions let me know.
-Josh
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Murph
Run
1 mile
100 pull ups
200 push ups
300 air squats
1 mile run
Wear 20#/14# vest if you want to
Rest as needed:
Bench
4×10 @70-73%
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3 rds
500 meter row
10 clean and jerk 135/95
7/5 ring mu
Clean plus 2 jerk
6 sets 80-85%
Clean pulls
6×3 @ 90-100%
Not for time
3 sets
10 back extensions holding 65#/45# db last rep hold at top for 30 sec
15 strict ring dips with 2 sec hold at bottom of dip each rep
12 single leg straight leg deadlift with 70#/53# kb
Rest as neeeded:
Row
2 sets
2k
Rest 2 min between
During the 2k alt every 250m
men- 2 min pace / 1:40 pace
women- 2:10 pace/ 1:50 pace
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Strength and Core work:
EMOM 12:
1. Max Reps Hollow Rocks in :40
2. Max Reps Arch Rocks in :40
3. Max Reps V-Ups in :40
Metcon:
1 Mile Run
rest 10 minutes
1 Mile Run
Don’t hold back on first run, try and PR. Then try and get close to your PR.
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Back squat 8×2 @ 85-87%
80 bfb
4K row
Rest as neeed:
Then accumulate
200 sit-ups
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Work to heavy power clean for the day
Then
10 min on min
2 power cleans @265/185 (or 85% of heavy PV)
Then
10 rds
10 power snatch 95#/65#
50 yard sled push 90#/60# on dog sled
12 ctb pull ups
Rest as neeeded then-
30 cal bike
21 dead lifts 275/195
30 cal bike
15 dead 315/225
30 cal bike
9 dead 365/245
Then-
10 rds
10/7 cal bike sprint rest 1:1.
So this should be fast
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40 Minute Continuous Effort:
(This means being able to keep moving without stopping, but not red lining)
40 Push Ups
50 Double Unders
60 Air Squats
100 meter farmers carry (as heavy as you have available)
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Swim
Warm up
10×100 on 2 min
Main
3 sets:
300m swim
rest 2 minutes between
Rest 15 minutes
4×50 on min
Tread water for 8 min
Power snatch
8×2 @80-85%
10 min on min
3 power snatch plus 5 bfb
You choose weight.
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9 min amrap
3 wall ball 20/14
3 ttb
6 wall ball
6 ttb
9 wall ball
9ttb…..
Adding 3 reps each set
then-
Muscle snatch
6×3
Working up to a 3 rep max (not touch and go)
Power snatch
6×3
80-85%
Snatch pulls
6×3
85%
Over head squats
4×10 @ 75-80%
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Strict Press:
Every 2 minutes for 20 minutes:
3 reps at 60%
3 reps at 65%
3 reps at 70%
3 reps at 75%
3 reps at 80%
2 reps at 85%
1 rep at 90%
1 rep at 90%
1 rep at 101%
1 rep at 101+%
Metcon:
21-15-9
Power Clean (Barbell or DB’s)
Push Press
Burpee Over Bar or DB
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Rest Day
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Short run
True form (if no runner, outside)
5×400 meters
Walk 100 meters between sets
10 min amrap
30/25 cal bike
12 burpee box jump overs 24″/20″
10 front squat ascending every rd
135/95
155/115
185/135
225/155 max reps if you get here
then-
Power clean plus 2 jerks
6×3 building
Clean pulls @ 90%
4×3
21-15-9 thruster 135/95
42-30-18 ghd
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Rest Day
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Run
6×400
Rest 3 min between go hard
45 thrusters 95#/65#
45 ttb
45 power cleans 95#/65#
45 ctb pull ups
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Rest Day
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Romanian Deadlift:
4 reps for 4 sets at a 31X1 Tempo (:03 down, :01 pause, up, :01 pause at top)
Do this with as much weight as you can manage keeping proper tempo. Try and be heavier than last week!
Workout:
4 Rounds for Time:
400 M run
20 Box jump overs 24″/20″ (Or whatever you can jump on/over)
20 Push Ups
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30-20-10
deadlift 225/155
Hand release push ups x2
Rest 10 min
3 rds
10 sand bag clean 150#/100#
12 burpee box get over 44”/32″
Rest 10 min
10 rope climbs
50 dB snatch 100#/70#
10 rope climbs
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Snatch 1RM in 20 minutes
Then
Sets of 3 (not touch and go)
For 10 sets at 75% of 1rm
Snatch pulls @ 90%
5×3
10 rds each
50 du zues rope
10 bar mu
1:1 with partner
Then-
EMOM 3
20/17 cal bike
Rest 5 min
10 rds
15 cal bike 1:1 with Partner
Then-
3 rds
30 deads 225/155
20 box jump over no touch 24″/20″
Rest 15 min
4 rds
25 ttb
6 squat cleans 245/175
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Saturday Chipper:
Grab a Partner and complete:
2 Rounds of:
100 Pull Ups Strict
200 Russian Kettlebell or DB swings
300 Air Squats
If no partner, complete 1 round, but break the reps up into smaller continuous sets with breaks between.
Example:
Pull ups Sets of 5 every :30.
Swings Sets of 10 every :30.
Air Squats sets of 50 every 2 minutes.
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Rest Day
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Swim
8×200 on the 3:15
Clean and jerk work up to heavy
Then 3 set of 2 at 85% of heavy C&J
Then: GOWOD Recovery Protocol and
a lot of stretching.
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Rest Day
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