Friday May 1st

***There is a 100 pull ups in todays workout. DO NOT DO 100 PULL UPS if you havent been training that volume.
we did 60 a few weeks ago. If you had no issues with that your are probably good to go on this.
PLEASE scale back if you have not done this volume.
General Warm-Up
400m Easy Run or 2:00 Row / Bike / Ski
5/5 World's Greatest Stretch
10 Down Dog to Up Dog
10 Scap Push-Ups
10 Banded Pull-Aparts
10 Air Squats -- slow and controlled
10 Kip Swings on the bar
10 Push-Up to Down Dog
10 Alternating Leg Swings / side
Specific Pull-Up, Push-Up, and Air Squat Prep
Set 1 -- 5 Kip Swings + 3 Jumping Pull-Ups + 5 Push-Ups from knees, + 7 Air Squats (Focus on positions and shapes)
Set 2 -- 3 Kip Pull-Ups or Banded Pull-Ups + 5 Push-Ups + 7 Air Squats at working pace, find your tempo
Set 3 -- 3 Pull-Ups at intended working set pace + 10 Push-Ups + 20 Air Squats + 100m run build


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"Running Barbara"

For Time:
5 Sets:
20 Pull-Ups
30 Push-Ups
400m Run
50 Air Squats
Rest 2:00 b/t sets

Score: Time
Level 2:
15 Pull-Ups
20 Push-Ups
400m Run
40 Air Squats
Rest 2:00 between sets
Level 1:
15 Ring Rows or Banded Pull-Ups
20 Elevated Push-Ups
200m Run
30 Air Squats
Rest 2:00 between sets
Masters 55+:
15 Pull-Ups
20 Push-Ups
400m Run
40 Air Squats
Rest 2:00 between sets
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Goal: 5:00--7:00 per set / 33:00--42:00 total

Stimulus: Muscular Endurance / Bodyweight / Murph Prep
RPE: 9.5/10

Primary Objective: Complete each set in sub 6:00 and hold that standard across all five sets -- not just the first two.
Secondary Objective: Walk in with a set rep break strategy and execute it from set one -- this is a Murph rehearsal, so treat it like one and do not improvise mid-workout.

Workout Strategy
Tackle the pull-ups in quick, manageable sets that you know you can repeat for all 100 reps across the workout -- not just what feels good in set one. There is meaningful rest between sets, so slightly bigger sets than you might default to can work in your favor if you stay honest about what is sustainable. The push-ups are where most athletes unravel in Murph, and today is your chance to test your plan. Even quick sets of 5 done with minimal rest and a strong hollow position will yield better results than grinding through larger sets that leave you staring at the floor. Once you come off the push-ups, let the legs wake up and find a strong, consistent 5k pace on the run -- not a sprint, not a jog. Come back through the door ready to cycle air squats with a smooth, consistent tempo. Avoid the trap of sprinting reps and taking long rests -- think fast cycle rate, full range, no wasted movement. The 2:00 rest is yours -- use all of it, reset your breathing, and commit to running the same race in set five that you ran in set one. This is a benchmark and a Murph prep tester -- treat it with that level of intention.

Modifications / Adjustments
Pull-Ups: :LESS REPS- 50 to 60 of Banded pull-ups / ring rows / jumping pull-ups with slow lower
Push-Ups: Elevated push-ups on a box or bench / push-ups from knees / Band Assisted Pull-Ups
400m Run: 200m run lower volume adjustment / 500m row / 900/800m Bike Erg
Air Squats: Reduce to 30-40 reps / use a target box for depth if needed

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