3 rounds
10 Front to Back Leg Swings (each)
2 Inchworms to Push Up
25ft Walk Forwards on Toes
25ft Walk Backwards on Toes
25ft Walking Hamstring Stretch
25ft Samson Lunge Stretch
25ft Bunny Hops
…then into..
2 Rounds:
2 Bodyweight or Dumbbell Renegade Rows (with Push Ups)
1 Shuttle Run (50ft)
Athletes Notes
- Front to Back Leg Swings
- Inchworm to Pushup
- Walk Forwards on Toes
—-same thing but now walk backwards - Walking Hamstring Stretch
- Walking Samson Lunge Stretch
- Bunny Hops
- If you don’t have the space to do all of those, complete them standing in place!!!
3 sets:
30 seconds Single Leg Squats to Box (left)
30 seconds Single Leg Squats to Box (right)
-rest 60 seconds
Score = Height of Box. The lower the box, the more challenging.
Athletes Notes
Scoring
- Your score today will be the height of your box in inches. If you choose to complete these as pistol squats with no box, then mark the height as 0.
Demo Videos
- Single Leg Squat (aka Pistol Squat) to Box
- Aim to have the box at or slightly below parallel. The higher the box, the easier it will be.
- While this does say “max” we are not focused on going as fast as possible, rather I want you to see how many you can get without stopping moving at a speed you feel comfortable with!!
- This is a great opportunity to take notes on any imbalances you may find between the two sides of your body.
Flow
0:00 – 0:30 Single Leg Squats to Box on the left leg
0:30 – 1:00 Single Leg Squats to Box on the right leg
1:00 – 2:00 rest
2:00 – 2:30 Single Leg Squats to Box on the left leg
2:30 – 3:00 Single Leg Squats to Box on the right leg
3:00 – 3:00 rest
3:00 – 3:30 Single Leg Squats to Box on the left leg
3:30 – 4:00 Single Leg Squats to Box on the right leg
Scaled
3 sets:
30 seconds of SLOW Squat to Chair/Box – focus on going slower here and really feeling the burn.
30 seconds of Regular Speed Squat to Chair/Box
-rest 60 seconds-
Mayhem Moms
3 sets:
30 seconds Single Leg Squat (aka Pistol Squat) to Box (left) – hold onto a wall for assistance if needed
30 seconds Single Leg Squat (aka Pistol Squat) to Box (right) – hold onto a wall for assistance if needed
-rest 60 seconds
For Time:
8-6-4-2-4-6-8
Bodyweight Renegade Rows (with push up)*
Shuttle Run (50ft)
*Push Up + Left Row + Right Row = 1 rep
Athletes Notes
Workout Strategy and Flow
- This is our last “Murph prep” style workout before the big day! YAY, so I tried to spice it up a bit for you to allow you to have some fun while still getting similar volume in with the main movement patterns (push, pull, run)
- Bodyweight Renegade Rows with Push Ups : if you have never done a workout with these renegade rows (with a push up ) then you are in for a special treat. haha DO NOT UNDERESTIMATE THIS COMPLEX.
- Shuttle Run : This is going to be a shuttle run heavy workout. So get ready to rock and roll. Per usual down 25ft and back 25ft is 1 rep.
Flow
8 Renegade Rows with Push Up, 8 50ft Shuttle Runs, 6 Renegade Rows with Push Up, 6 50ft Shuttle Runs, 4 Renegade Rows with Push Up, 4 50ft Shuttle Runs, 2 Renegade Rows with Push Up, 2 50ft Shuttle Runs, 4 Renegade Rows with Push Up, 4 50ft Shuttle Runs, 6 Renegade Rows with Push Up, 6 50ft Shuttle Runs, 8 Renegade Rows with Push Up, 8 50ft Shuttle Runs
Substitution
- Shuttle Runs —> if you cannot run sub each 50ft shuttle run for 5 seconds of High Knees to Lateral Shuffle
Scaled
8-6-4-2-4-6-8
Elevated Bodyweight Renegade Row or Kneeling Bodyweight Renegade Row
Elevated Knee Push Ups
40-30-20-10-20-30 seconds of Standing Marches
Mayhem Moms
For Time:
8-6-4-2-4-6-8
Bodyweight Renegade Rows with Push Ups— SCALE THE PUSH UP TO KNEE PUSH UP.
40-30-20-10-20-30 seconds of Controlled High Knees to Lateral Shuffle
For Time:
8-6-4-2-4-6-8
Dumbbell Renegade Rows (with push up) (2×50/35)
Shuttle Run (50ft)
*Push Up + Left Row + Right Row = 1 rep
Athletes Notes
Workout Strategy and Flow
- This is our last “Murph prep” style workout before the big day! YAY, so I tried to spice it up a bit for you to allow you to have some fun while still getting similar volume in with the main movement patterns (push, pull, run)
- Dumbbell Renegade Row – Push Up + Right Arm + Left Arm: If you have never done a workout with renegade rows (with a push up ) then you are in for a special treat. haha DO NOT UNDERESTIMATE THIS COMPLEX.
- Shuttle Run : This is going to be a shuttle run heavy workout. So get ready to rock and roll. Per usual down 25ft and back 25ft is 1 rep.
Flow
8 Renegade Rows with Push Up, 8 50ft Shuttle Runs, 6 Renegade Rows with Push Up, 6 50ft Shuttle Runs, 4 Renegade Rows with Push Up, 4 50ft Shuttle Runs, 2 Renegade Rows with Push Up, 2 50ft Shuttle Runs, 4 Renegade Rows with Push Up, 4 50ft Shuttle Runs, 6 Renegade Rows with Push Up, 6 50ft Shuttle Runs, 8 Renegade Rows with Push Up, 8 50ft Shuttle Runs
Substitution
- Shuttle Runs —> if you cannot run sub each 50ft shuttle run for 5 seconds of High Knees to Lateral Shuffle
Mayhem Moms
For Time:
8-6-4-2-4-6-8
Dumbbell Renegade Row – Push Up + Right Arm + Left Arm — SCALE THE PUSH UP TO KNEE PUSH UP.
40-30-20-10-20-30 seconds of Controlled High Knees to Lateral Shuffle
1:00 Frog Stretch
:30 Leaning Child’s Pose (left)
:30 Leaning Child’s Pose (right)
1:00 Camel Pose
Athletes Notes