The fifth week of “Smashby’s Weekly Throwdown” is ready to go! The goal today is to work on increasing the length of run as we decrease the amount of reps each round. Instead of crashing and burning on the final run, be prepared to bring it home fast!

Throwdown #5

Run 100m

10 Pull-Ups

20 Push-Ups

30 Air Squats

Run 200m

8 Pull-Ups

16 Push-Ups

24 Air Squats

Run 300m

6 Pull-Ups

12 Push-Ups

18 Air Squats

Run 400m

Focus/Modifications/Progressions:

Overall Strategy- Today’s strategy for “Murph” will be geared towards helping athletes keep some speed in the tank for their final run. The first 100m run is followed by the largest block of reps for Pull-Ups, Push-Ups, and Air Squats. As the runs get a bit longer, the reps go down each round.

Runs– The goal today is to hold the same pace for all four runs. Think about what time would make you happy to run that final mile of the workout, and work backwards to find the pace you should hold. Knowing that, if you plan to run an eight minute mile to finish the workout, that puts your final 400m at 2:00. Using that equation, your 100m should take 30 seconds, 200m should take one minute, and your 300m should take ninety seconds. After your final air squat, get right out the door and hold that pace for your final run!

Pull-UpsPush-Ups, and Air Squats– For each of these movements, break down reps each set similar to how you’d plan to break them down on Murph day. The primary focus of the workout today is run pacing, so the reps should be completed in smaller, manageable sets. Just keep moving, and hitting full range of motion for everything.

Just like last week, if you plan on wearing a weight vest while completing Murph, this is a another great workout to start getting more comfortable wearing it before Memorial Day!

Five weeks of Murph prep in the books. Have you done any of these workouts? All of them? Let me know what you think!

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