Name: Playbook - Erik Bartell - W4/D1 Taper: Intervals and Circuit Work
Uploaded: 2022-05-22T19:06:04.348Z
Duration: 45 min
Description: W4/D1 Taper: Intervals and Circuit Work

Today we start our Taper week.  A proper taper will ensure that we're able to hit Murph hard and at our best! This will enable our bodies to recover while also staying active just enough to maintain our progress these past weeks. 

Test out your Murph strategy during today's circuit. Use the weight vest/body armor you'll be using during the event if possible.

*If you don't have body armor or a weighted vest, use a backpack/hiking pack with weight.*

Overview:
Dynamic Warm Up
30/30 Intervals
Circuit work

Familiarize yourself with the Rate of Perceived Exertion (RPE) Scale
RPE Scale
1  Very light, recovery effort
2-3 Slightly harder but still comfortable. Can carry a conversation.
4-6 Moderate effort. Breathing is heavier, can speak in sentences.
7-8 Hard effort. Can speak in short sentences
9-10 Very hard to max effort. Can barely speak, can maintain for a couple minutes

1min Slow Aerobic Work (RPE 2-3)
6x WGS to Iso Lunge (3 each side)
6x WGS to Counter (3x each side)
6x Inch worms

Pick an aerobic activity!
Run. bike, row, assault bike, jump rope, etc.

Slow Aerobic Work (RPE 2-3)

1. Start tall reaching overhead. 
2. Spine curl down reaching for the toes, allowing the knees to bend only as needed to make contact.
3. Walk hand over hand into push up position.
4. Take a high step to the outside of one hand. 
5. Reach that same hand toward the  ceiling and take a rotation. 
6. Breathe here now.

High Reach to WGS

1. Starting from the high step and WGS, return both hands to the floor and center your weight evenly between both feet.
2. Slowly lift both hands off the floor, keeping the rest of the body as low to the floor as you can (in a split squat) 
3. Reach overhead. 
4. Breath

WGS to Iso long Lunge

WGS to Counter

1. From a front plank, begin walking the hands back towards the feet.
2. Slowly stand.

Inchworm Walkback

Dynamic Warm Up

Ideally we want this portion to be done in a field, on a track, or any other flat terrain but a treadmill can work if needed.

* Perform today's runs at the 1 mile pace you'll be using during Murph. These are NOT max effort sprints. *
** If you will NOT be doing Murph with weight, do these runs unloaded **

10 Rounds
30 sec Run with weight vest/body armor (RPE 4-7)
30 sec Walk/Jog (RPE 1)

Perform these run intervals at your 1 mile pace.

30 Sec Run with weight vest/body armor (RPE 4-7)

Walk/Jog (recover) (RPE 1)

30-30 Weighted Run Intervals

For today's circuit, we're going to do a total of 25 Pull Ups, 50 Push ups, and 70 Air Squats.
If doing as Rx'd, use the weight vest/body armor you'll be using during the event.
Break these up in any way you'd like. Ideally, test out your Murph partitioning strategy during this workout.
Perform at RPE 6-8 at a sustainable and consistent pace, resting as needed.
The circuit breakdown is just a suggestion of a common Murph "template."

5 Rounds
5x Pull Ups
10x Push Ups
15x Air Squats

Pull-ups

Push-ups

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

Mini-Murph Circuit

W4/D1 Taper: Intervals and Circuit Work

Slightly more in depth descriptions of the exercises: not beginner/non native English speaker friendly.
In particular what WG(?) under the loaded run means.

W4/D1 Taper: Intervals and Circuit Work

More workouts from Erik Bartell