STIMULUS and GOALS

How to Pace: STEADY! This has all the makings of a classic “Murph Prep” style workout. Attack each section with moderate intensity and try to keep consistent pacing throughout rounds.

How it should Feel: CARDIO!

We are running a lot while performing bodyweight movements. We don’t stop until the end.

WORKOUT STRATEGY & FLOW

Run: The distance decreases, but the pacing should stay the same due to the long grind of the workout. Stay relaxed in your shoulders/hands, and keep your breathing/pacing consistent.

Air Squats: Smooth and steady here. The goal should be to stay unbroken (non-stop) through every set. Don’t pump out the reps!

Push Ups: Break early and often. The rest from the run is enough to keep moderate to big sets. Whatever you do, don’t go to failure.