Complete the sit-ups in 2 sets or less.
Maintain a fast but consistent pace on the row.
Deliberately lower intensity and volume targets than is possible in this workout in order to help athletes recover from “Murph.”
5 sets for height:
3 box jumps
– Rest as needed between sets.
1:00 cobra stretch
WHITE BOARD BRIEF
Target rounds | 4-6
Start today’s whiteboard brief by congratulating those who participated in Murph yesterday. Advise your athletes that if they’re feeling a bit beat up that it’s okay to go easy during today’s workout.
In today’s workout your athletes should aim to get between 4-6 rounds which is somewhere between 2:00-3:00 round times. These are likely slower paces to give athletes a chance to recover from “Murph.”
For those who want to push it, try and finish the row in under :45 each time.
The sit-ups will chew up most of the clock in today’s workout. Try and perform the sit-ups in no more than 3 sets for the entire workout. Your better athletes should try and go unbroken for the majority of the workout.
Advise your athletes that it’s okay if their heart rate gets relatively high during the row as it will likely come down during the sit-ups. Your better athletes can almost treat the sit-ups as a “rest”. Although they will be moving fast, their heart rate will come down quite a bit which should allow them to pick it back up on the row.
Let your athletes know that they may start to feel their abs on the row when they extend into their finishing position.