Thank you to everyone that came to this years “Murph” event! It was so incredible to see the level of fitness you have kept up throughout the last few months!
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WOD
“Flex Seal”
16 Rounds:
20 Seconds Deadlifts (135/95)
10 Seconds Rest
20 Seconds AbMat Sit-ups
10 Seconds Rest
STIMULUS
DESCRIPTION
*Todays workout follows the tabata interval format of 20 seconds on and 10 seconds off
*We’ll alternate back and forth between these two movements for 16 rounds lasting 16 minutes
*After a big day yesterday of upper body and squatting, we’ll use different muscle groups today to balance things out
*Because there is rest built in, the movements are simple, and we switch between muscle groups – we’re looking to move for all 20 seconds each round
*Your score will be the lowest number of reps at each movement added together
*For Example: If your lowest set of deadlifts was 10 and your lowest set of sit-ups was 12, your score for the day would be 22 reps
DEADLIFTS
*The barbell weight is designed to be on the lighter side
*This should be a weight that you are capable of competing for 35+ reps unbroken when fresh
*Within the workout you should be able to hold on for all 20 seconds
*If you don’t have a barbell available, complete double dumbbells deadlifts (50’s/35’s)
WARMUP
3 Rounds:
30 Seconds Active Samson Video
30 Seconds Pigeon Pose (Each Side) Video
30 Seconds Active Divebombers Video
30 Seconds Barbell Romanian Deadlifts Video
STRATEGY
GENERAL
*With simple movements, light weights, rest built in, and alternating muscle groups – the goal today is to keep moving for all 20 seconds each round
*The big thing to consider is your cycle speed on these movements
*With the score being the lowest rep number at each movement over the 16 rounds, we’re looking for consistency
*Look to cycle these reps quickly while maintaining the range of motion standards
*We’re going to feel out a full practice round to give you an idea of what speed you’ll be able to hold for 16 rounds
*After completing this round, rest 3-5 minutes before starting the workout
MOVMENT PREP
Warmup Set
With Workout Weight:
20 Seconds Deadlifts
10 Seconds Rest
20 Seconds AbMat Sit-ups
10 Seconds Rest
Body Armor
4 Giant Sets:
15 Single Leg Glute Bridges (Left)
15 Single Leg Glute Bridges (Right)
15 Weighted Glute Bridges
15 Glute Bridges
Rest 1 Minute Between Sets
STIMULUS
DESCRIPTION
*Todays Body Armor focuses on the muscles of the posterior chain with 3 variations of glute bridges
*These sets are not for time – focus on quality over speed
*Move directly from one movement into the next and rest 1 minute between sets
*You can stay at the same weight or increase wight each round for the weighted glute bridges
*See below for demos of each movement
MOVEMENT VIDEOS
Single Leg Glute Bridge: Video
Weighted Glute Bridge: Video
Glute Bridge: Video
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DAILY MINDSET
“Enthusiasm is common. But endurance, is rare.”
~Angela Duckworth
How often do we see a friend start a goal, only to fall off in a matter of weeks (maybe days)? Enthusiasm or motivation is quick to come by, but also quick to go.
Motivation and short term goals can’t change us. They can’t even move us. What does, are reasons. It’s not the goal of “losing 5 pounds” that drives her forward… it’s because she wants to set the example to her daughter that we’re not “genetically pre-determined” to be overweight, even if the entire family has always been.
Reasons are what wakes us up in the morning. Reasons are what drives us to go the extra mile. It’s where we draw our endurance from.
Goals and enthusiasm aren’t wrong to have, but they can’t be our backbone. Enthusiasm can be broken. Reasons on the other hand, are impenetrable.
