NapTown @ Home 5/25/20


Option 1:

  • 1 Mile Run
  • 100 Rows/Pull Ups
  • 200 Push Ups
  • 300 Air Squats
  • 1 Mile Run
  • **partition middle section as needed

Option 2:

  • 1 Mile Run
  • 100 Push Ups
  • 200 Sit Ups
  • 300 Air Squats
  • 1 Mile Run
  • **partition middle section as needed

Today’s workout is a long hero workout in honor of Navy Lieutenant Michael Murphy. It is incredibly difficult and full of a lot of volume. If you have not been doing these movements consistently over the last few weeks, then be sure to partition the work (ie break it up into 10 rounds of 10-20-30 or 20 rounds of 5-10-15) or decrease the overall reps to avoid overuse injuries. This is a hard workout in honor of a hero and we want you to challenge yourself BUT your safety and ability to continue to workout and move in the days to come is incredibly important to keep in mind.

The first scaling option is to decrease the amount of work overall. You could cut the entire workout in half as a great place to start. If you have been running a lot, but not doing much in the way of the bodyweight work in the middle, then maybe you keep the run at 1 mile and cut the bodyweight reps in half. There are lots of ways to manipulate the reps to ensure you re doing an appropriate volume for you.

The run can also be modified to a different cardio movement like a bike or row depending on equipment access. The goal would be for this portion to last 6-12 minutes.

The rows can be done with a barbell, dumbbell, using a set of rings, or anything you can pull towards you or puck yourself towards. This is the movement most likely to cause overuse injury if you go from doing zero reps over the last few weeks to 100 today so be wary!

The push ups can be performed from your knees or by elevating the hands to make them easier.

The air squats can be performed to a target to limit your depth to a safe range of motion if needed.
This workout can be made more difficult by keeping the reps in the middle unpartitioned (ie performing all 100 pull ups before moving to the push ups then 200 push ups before moving to the 300 air squats). You can also make this more difficult by wearing a weighted vest. If you have not been training any of these movements with a weighted vest, then I would be very careful about the number of reps you perform with a vest should you attempt that version.

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Helpful links:

You can view the most up to date schedule and sign into class through Pike13! Pike13 will send you a link to the class once you pre-register!

All 4PM Public Fitness classes can be accessed here!