Level 1
“Murph” Prep
400 meter Run or Row
then
10 min AMRAP
5 Ring or Bar Rows
10 Push Ups
15 Squats
then
400 meter Run or Row
Level 2
“Murph” Prep
600 meter Run or Row
then
10 min AMRAP
5 Ring or Bar Rows
10 Push Ups
15 Squats
then
600 meter Run or Row
Level 3
“Murph” Prep
600 meter Run or Row
then
10 min AMRAP
5 Pull Ups
10 Push Ups
15 Squats
then
600 meter Run or Row
*wear 20# Vest
Level 4
“Murph” Prep
800 meter Run or Row
then
10 min AMRAP
5 Pull Ups
10 Push Ups
15 Squats
then
800 meter Run or Row
*wear 20# Vest
Strength
3 Part Strength
Back Squat: 10 rep EMOM for 5 minutes
Tall Plank: 30 sec Hold 30 sec Rest
Power Clean: 5 rep EMOM for 5 minutes
Daily Motivation
You should have received an email inviting you to the Train Heroic app.
We will be using the platform to deliver the daily workouts. This will allow us to give you multiple segments, attach videos, and most importantly allow you to track and report on your workouts. The app also allows you to message the community through the app.
We are trying to find solutions that will benefit our community for the long run. I don’t anticipate we will be allowed to return to normal gym operations for another 4-8 weeks.
The app will also allow us to prescribe workouts to your individual needs and access to equipment.
If you did not receive an email please send me an email so I can extend an invite. justin@missioncrossfit.com
