More Murph Prep...Runnin'

Warm-Up

Roll-Out / Mobilize

4-6m Run (easy / 800m or so)

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RUNNIN' Prep

10 x 100m Build-Ups (Jog 50m / 25 @ 60-75% / 25 @ 85-97%)

*think slow to fast ramp it up a bit every 20-25m

Rest as Needed

20m of 20s Run (good pace)

40s of Slow Jog/Walk recovery

*How far can you get???

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STRENGTH Work

A1) 6-8 Elevator Push Ups (3s Pause on way down & up) - 30s Rest

A2) 10-12 Push Up w/ Shoulder Tap - 30s Rest

A3) 18 HR Push Ups AFAP

3 Sets of above (3m b/t Sets)

B1) 10-12 Band Pull Aparts (Palms Up) 15s Rest

B2) 10-12 Band Pull Aparts (Palms Down) 15s Rest

B3) 15-18 Banded Bent Over Row

3 Set of above (90s b/t Sets)

tb ~ 10x100 (Completed) / 2 Miles in 20m... Mostly walkin' for 40s

Those HR PU - 25s / 29s / 39s... Wow!

Ethan - 2.25 miles in Warm-Up & 10 x 100m  /  2.25 in the 20 min run... pacing was all over the place