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Week of April 12th

Updated: Apr 12

Week 2 of Murph prep is here. Remember, if you are planning on doing Murph this year (more details to come soon), then you must do the prep for it. Regardless if you are splitting up the reps or not, you must do the prep. Also, if you have been thinking about purchasing a vest for this workout or others in the future, one of the most popular brands, 511, usually has a sale on 5-11 (May 11th) so keep an eye out for that.


Monday

Version 1 (V1)

-75 Double Unders

-30 Power Clean/Power Snatch

-25 V-Ups

-75 Double Unders

-20 Power Clean/Power Snatch

-25 V-Ups

-75 Double Unders

-10 Power Clean/Power Snatch

-25 V-Ups

-75 Double Unders


Version 2 (V2)

-100 Single Unders

-30 Power Snatch

-25 V-Ups

-100 Single Unders

-20 Power Snatch

-25 V-Ups

-100 Single Unders

-10 Power Snatch

-25 V-Ups

-100 Single Unders


Tuesday

V1

Every 3:00 for 5 Rounds (15:00):

-10 DB Bench Press

-10 Supine Ring Rows


EMOM for 6:00:

-5 Pullups

-10 Pushups

-15 Squats

*After the 6:00, run a 400m


V2 (1st portion same as V1)

Every 3:00 for 5 Rounds (15:00):

-10 DB Bench Press

-10 Supine Rows


EMOM for 6:00:

-0:10 Chin over the bar Hang, pronated grip

-8 Diamond Pushups

-10 Double DB/KB Front Squats

*After the 6:00, run a 400m


Wednesday

V1

Every 3:00 for 9 Sets (27:00):

5, 3, 2, 5, 3, 2, 5, 3, 2

-Back Squats


V2

Every 3:00 for 9 Sets (27:00):

-3 Tempo Back Squats, 0:03 down and 0:03 up

-12 Goblet Banded Spanish Squats


Thursday

V1

For Time:

-25 Shoulder Press

-50/40 Calorie Row

-25 Push Press

-50 Deadlifts

-25 Push Jerks


V2

For Time:

-30 Kneeling Alternating DB Press (15/side), lightest weight

-50/40 Calorie Row

-20 Kneeling Alternating DB Press (10/side), heavier than above weight

-50 KB Swings or Deadlifts

-10 Kneeling Alternating DB Press (5/side), heaviest weight


Friday

V1 & V2

-200m Run

-20 Burpees

Rest 3:00

-400m Run

-20 Burpees

Rest 3:00

-800m Run

-20 Burpees

Rest 3:00

-400m Run

-20 Burpees

Rest 3:00

-200m Run

-20 Burpees


Saturday

For Time with a partner

-50/40 Calorie Row, each

-50 Toes to Bar, accumulated

-50 Synchro Goblet Squats


Just like the shirt says, "Swink Made Me Do It"

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