<p>TARGET SCORE</p><ul><li><p><strong>Target Time:</strong>sub 12 minutes</p></li><li><p><strong>Time Cap:</strong>17 minutes</p></li></ul><p>STIMULUS and GOALS</p><ul><li><p><strong>How to Pace:</strong>STEADY! This is one final Murph Prep style workout that we want some intensity with as we have lowered the volume. Move through each round with the same intensity or slightly build. Use it to keep your vested movements smooth and build confidence for Murph next week!</p></li><li><p><strong>How it should Feel:</strong>CARDIO! We’d ideally like it to be non stop movement and nothing to stop at for long. This would keep it mainly breath, if anything, would slow you down.</p></li></ul><p>WORKOUT STRATEGY &amp; FLOW</p><ul><li><p><a target="_blank" href="https://youtube.com/shorts/KURXaOZ7ZBc?feature=share">Kipping OR Butterfly Pull Up</a>: We’d love unbroken and smooth here! 2 sets at most and try to waste no time in transition other than a quick chalk use if you must.</p></li><li><p><a target="_blank" href="https://youtu.be/JpK2DhbGqtU">Run</a>: Push your run pace! Aim for at or slightly faster than your first mile goal times in Murph to prime you for next week. Find a rhythm in your runs, especially with the vest on.</p></li><li><p><a target="_blank" href="https://youtube.com/shorts/b8gKrWVE-WY">Push Up</a>: We’d ideally want unbroken here as well. If you break, keep it very short and get right back to work! On the lasts rep move straight into your run with purpose!</p></li></ul>