200m Run
25m High Knees
25m Butt Kicks
10 Sampson Stretch
20 Trunk Twist (10R/10L)
10 Pass Through
Push Up Pyramid
10 Strict Pull Up
10 Wall Squats


Piriformis Stretch


“Murph” Prep

25 Minute AMRAP

5 C2B Pullups
10 Hand Release Pushups
15 Goblet Squat (35/25)

*Every 5 min. run 400m

Result: 14+2

Felt strong throughout. Didn’t have to break up the C2Bs at all. Used a DB for the goblets. Broke the push-ups up into 5-3-2 for most sets. Mainly focused on continuous movement. Did 5+ rounds before the first run and then focused on doing 2+ for every set after that. Still planning on doing 5-5-5-15 for the actual Murph leading with push-ups. 


5×2 Handstand push-up to Abmat

Published by

Jeremey DuVall

Jeremey is a Happiness Engineer and Team Lead at Automattic, makers of WordPress.com and more. He also co-founded a nonprofit called Drink for Pink that supports local breast cancer research in Colorado. He writes and speaks about leadership, learning, and self-improvement.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s