Workout Description

Why This Workout Is Very Hard

The weighted vest transforms this high-volume bodyweight workout into a significant challenge. The 2km+ runs with vest create substantial fatigue before and after the main work. The 390 total reps of bodyweight movements must be performed while wearing 14-20lbs, which particularly impacts the pushing and jumping movements (burpees/push-ups). Most athletes will take 45-60 minutes, with the vest making sustained effort extremely challenging.

Benchmark Times for Webby

• Elite: <21:00
• Advanced: 23:00-25:00
• Intermediate: 27:00-30:00
• Beginner: >48:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): Two 2K+ runs bookending high-volume bodyweight work with a weight vest creates significant cardiovascular demand. Extended duration challenges aerobic capacity substantially.
• Stamina (8/10): High volume of bodyweight movements (390 reps) plus weighted runs tests muscular endurance. Weight vest amplifies fatigue across all movements.
• Speed (5/10): Efficient transitions between movements and steady pacing are crucial. Running speed balanced against preserving energy for bodyweight volume.
• Flexibility (4/10): Full-depth squats, burpees, and lunges require moderate mobility. Weight vest slightly increases mobility demands for proper positioning.
• Strength (3/10): Weight vest adds resistance, but movements remain primarily bodyweight-focused. Fatigue accumulation makes basic movements more challenging.
• Power (2/10): Burpees have some explosive component, but fatigue and weight vest promote controlled pace over explosive output.

Movements

• Lunge
• Push-Up
• Air Squat
• Burpee
• Sit-Up
• Run

Scaling Options

Remove weight vest for all movements or just running portions. Reduce movement volume to 20 reps per exercise. Decrease run distance to 1000m. Movement substitutions: Hand-release push-ups from knees, step-back burpees, AbMat sit-ups, bodyweight squats without vest, walking lunges. For newer athletes, consider 2 rounds instead of 3. Target run pace: light jog or power walk if needed.

Scaling Explanation

Scale if unable to perform 15+ unbroken push-ups without vest, if running with vest causes form breakdown, or if basic movements aren't consistently solid. Priority is maintaining steady movement with good form throughout - better to scale and keep moving than have long breaks. Target completion time is 35-45 minutes; scale if estimated time exceeds 50 minutes. Athletes should be able to maintain consistent movement standards and breathing throughout. This workout should feel challenging but doable, not crushing.

Intended Stimulus

Long-duration oxidative workout (35-45 minutes) with weighted vest creating additional metabolic demand. Tests muscular endurance and mental fortitude through high-volume bodyweight movements. The long runs with vest serve as metabolic bookends, while the bodyweight circuit challenges local muscular endurance and tests ability to maintain consistent output under cumulative fatigue.

Coach Insight

Break the bodyweight movements into manageable sets early - consider 13-13 or 9-9-8 rep schemes. The vest will make everything feel heavier, especially burpees and push-ups. For the runs, maintain a steady, sustainable pace (around 75% effort). Quick transitions between movements are important, but don't rush at expense of form. Rest in standing position rather than hands on knees to maintain better breathing. Watch push-up form degradation in later rounds - scale early if needed. Common mistake is going too fast on first run and first round of movements.

Benchmark Notes

This is a weighted vest chipper with significant volume. Using Murph (with vest) as primary anchor but adjusting for differences: 1. Cash-In Run (2013m ≈ 1.25 miles): - Elite: 8-9 min with vest - Intermediate: 10-11 min - Beginner: 13-15 min 2. Main Work (3 rounds of 26 reps each movement): Per round fresh state estimates: - Burpees: 26 × 4s = 104s - Sit-Ups: 26 × 1.5s = 39s - Air Squats: 26 × 1.5s = 39s - Push-Ups: 26 × 1.5s = 39s - Lunges: 26 × 2s = 52s Base round time: ~275s Applying fatigue multipliers: - Round 1: 275s - Round 2: 275s × 1.2 = 330s - Round 3: 275s × 1.3 = 358s Total main work: ~963s 3. Cash-Out Run (2013m): Same distance as cash-in but with accumulated fatigue (+20%) Total time targets: Men: L10: 21:00 (1260s) L5: 30:00 (1800s) L1: 48:00 (2880s) Women: L10: 24:00 (1440s) L5: 33:00 (1980s) L1: 53:00 (3180s) This is ~10% slower than standard Murph times due to: - Extra distance on runs (+0.5 mile total) - Higher total volume of gymnastics - More transitions between movements

Modality Profile

Of the 6 movements, 4 are gymnastics (Burpee, Sit-Up, Air Squat, Push-Up, Lunge = 4 G movements), 1 is monostructural (Run = 1 M movement), and 0 are weightlifting. This gives us roughly a 70/30/0 split when rounded to nearest 10%.

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