Crossfit Lillington – Mayhem Affiliate – Running
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Programming Note
Today’s workout is designed to be a warm up for Murph. Therefore, our recommendation would be to complete the below workout and as stated in the workout go directly into Murph after it’s completion. You can score that in Mayhem Compete.
If you choose not to do Murph, then you can just do the workout below and be done once you are finished.
Metcon (Time)
“Murph Warm Up”
2 Min Walk
8 Min at Easy “Jog” Pace
Dynamic “Warm-Up” Drills
10 Sec Controlled Sprints (98%)
2 Min Recovery Walk
12 Sec Controlled Sprints (98%)
2 Min Recovery Walk
15 Sec Controlled Sprints (98%)
2 Min Recovery Walk
-Rest 3-4 Min-
200m at 1-Mile Goal Split Pace
2 Min Recovery Walk
-Rest 3 Min-
200m at 1-Mile Goal Split Pace
-Rest 6-8 Min (Full Recovery)
3, 2, 1….GO!!!”
*Run Pace Calculator for your personalized paces below!
docs.google.com/spreadsheets/d/1_PC45adBKsH2vWw558SgTx1khxiQSOQTNu_yefsCf1Q/edit?gid=857550619#gid=857550619
*Run Pacing Explanation: youtube.com/watch?v=lPw5tJOC1SE&list=PLvAVwtyBkTrSiIieJSrPrc3aKaQ-CEWhw&index=12
*Week 11 Workout Overview: youtube.com/watch?v=0HvBFYgYalI&list=PLvAVwtyBkTrSiIieJSrPrc3aKaQ-CEWhw&index=2
Cool Down
400m walk