Monday, May 31st
BENCHMARK WORKOUT
“MURPH”
FOR TIME
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
*If you have a 20# weighted vest, put it on!
Reps for the BW movements can be completed in any sequence.
(Score is Time)
**LOWER VOLUME VERSION**
FOR TIME*
800m Run into…
10 ROUNDS
5 Pull Option**
10 Push-Ups
15 Squats into…
800m Run
*Mandatory break-up the reps into 10 rounds. No vest.
**Options for Pull – Heavy KB Swings, Bent Over Rows, Renegade Rows (No Push-Up), Heavy DB Deadlift, Ring Rows or any other Pull-Up sub!
(Score is Time)
**HOME VERSION**
FOR TIME*
1 Mile Run
100 Pull Option**
200 Push-ups
300 Air Squats
1 Mile Run
*If you have a 20# weighted vest, put it on!
Reps for the BW movements can be completed in any sequence. **Options for Pull – Heavy KB Swings, Bent Over Rows, Renegade Rows (No Push-Up), Heavy DB Deadlift, Ring Rows or any other Pull-Up sub!
(Score is Time)
NCMETCON ATHLETE VIDEO https://vimeo.com/555009285/02613323e5
Tuesday, June 1st
WORKOUT
AMRAP x 15 MINUTES
15/10 Cal Row
:30 Plank
15 Up-Down
:30 Plank
15 Box Jumps* (20)
*Step-Down Mandatory
(Score is Rounds + Reps)
NCMETCON ATHLETE VIDEO https://vimeo.com/555008962/57c370aa43
Wednesday, June 2nd
STRENGTH
5 SETS
3 Strict Press*
5/5 Bodyweight Tempo Bulgarian Split Squats (2111)
*Start Moderate and Build to Heavy
-Rest as Needed b/t Sets-
(Score is Weight)
WORKOUT
3 ROUNDS FOR TIME
12 Push Press (115/75)|(75/55)
24 Russian KB Swing (53/35)|(35/26)
36 Walking Lunges
(Score is Time)
NCMETCON ATHLETE VIDEO https://vimeo.com/555008655/fcd376876e
Thursday, June 3rd
SKILL
ON A 10:00 RUNNING CLOCK…
Practice Rope Climb Technique
(No Measure)
WORKOUT
EMOM x 20 MINUTES
MIN 1&2 – 3 Rope Climbs + Max Cal Bike
MIN 3&4 – 200m Run + Max Slam Balls (Athlete Choice)
(Score is Reps)
OPTIONAL FINISHER
EMOM x 6 MINUTES
MIN 1 – :45 Max Alt. Sit-Thrus
MIN 2 – :45 Hollow Flutter Kicks
(No Measure)
NCMETCON ATHLETE VIDEO https://vimeo.com/555008142/dff1a2411d
Friday, June 4th
STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy Complex
1 Snatch Deadlift
+ 1 Below the Knee Hang Power Snatch
+ 1 Power Snatch
(Score is Weight)
WORKOUT
AMRAP x 6 MINUTES
8 Power Snatch (95/65)|(65/45)
8 Toes to Bar
-Rest 2:00-
AMRAP x 6 MINUTES
4 Power Snatch (135/95)|(95/65)
8 Toes to Bar
(Score is Rounds + Reps)
NCMETCON ATHLETE VIDEO https://vimeo.com/555007870/5a6c82f01a
Saturday, June 5th
STRENGTH
5-4-3-4-3-2
Front Squat
*Start Moderate build to Heavy. Wave loading.
(Score is Weight)
PARTNER WORKOUT
IN TEAMS OF 2…
ON A 20:00 RUNNING CLOCK…
200 Double Unders
40 Front Squats (135/95)|(95/65)
200 Double Unders
30 Front Squats (155/105)|(115/75)
In Time Remaining…
AMRAP of…
30 Double Unders
3 Front Squats (185/135)|(135/95)
*In ‘Running Clock’ portion, P1 works while P2 rests. Switch as needed to complete work. For the ‘AMRAP’ portion, partners take turns alternating complete rounds of 30 DU + 3 FS.
(Score is Rounds + Reps)
NCMETCON ATHLETE VIDEO https://vimeo.com/555007697/52a3759bdd
