Name: Playbook - Nick Bare - W8/D5 - METCON
Uploaded: 2023-07-12T03:07:30.842Z
Duration: 60 min
Description: W8/D5 - METCON

Casey Guerrero

Matt

James

I didn’t think I could make it, but I am so proud of myself not giving up, but finally crushed it!

Jongdeok

Complete “MURPH” in honor of LT. Michael Murphy.

- 1 mile run
- 100 pull ups
- 200 push ups
- 300 body squats
- 1 mile run

* optional: wear a 20 pound weight vest the entire time.

- Hold the bar outside shoulder width
- Pull you body up
- Bring your elbows into your ribs
- Engage your back as you go up
- Come down in a controlled motion

Pull Ups

- Start in a high plank position
- Flex at the elbows to come down
- Come down until you are a couple of inches from the floor
- Push through your hands extending your arms to come up
- Engage your chest as you come up

Push Up

- Start with a shoulder-width stance
- Flex at your knees and push your glutes back to come down
- Come down until your legs reach 90 degrees
- Push through your heels extending your legs to come up

Bodyweight Squat

MURPH

W8/D5 - METCON

Nicolas

Louis

Jolbb

W1/D1 - Easy Run + Bench Press Focus (PUSH)

Kelly

Spence

W1/D2 - Deadlift Focus (PULL)

Wow. Cameron really loved this workout. 🤙🏽

Nick

"Easy run" .... wish was hahaha good shit !! 11.2km done ✔️

Shaun Matthews

W1/D3 - Easy Run

Ignacio Rojo

Clay

W1/D4 - Tempo Run + Full Body Strength

Pierre

Erin

W1/D5 - METCON (“400” Workout)

W1/D6 - Barbell Squat Focus (LOWER)

Include more mobility exercises to aid in injury prevention or building muscles used for running

W8/D5 - METCON

Community

More workouts from Nick Bare