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Week of April 19th

We are on week 3 of our Murph prep, which this week, it is on a Wednesday. If you guys have questions about Murph, when it is or what the workout is, talk to your coach. Now is the time to start strategizing how you may tackle this workout. Also, if you are looking for more in-depth help, talk to your coach about how they can help even further than in a group class.


Monday

Version 1 (V1)

-4x5 Dips/Weighted Dips


15:00 EMOM:

Min 1 - 0:30 Max Calorie Row

Min 2 - 0:30 Max Reps Push Press

Min 3 - 0:30 Max Rep Front Rack Reverse Lunges


Version 2 (V2)

-4x5 Dips/Bench Dips/Assisted Dips, but need to be tough


15:00 EMOM:

Min 1 - 0:30 Max Calorie Bike

Min 2 - 0:30 Max Rep Z-Press with eccentric, 0:03 lower each rep

Min 3 - 0:30 Max DB Box Step Ups, about knee height


Tuesday

V1

12:00 AMRAP:

1-2-3-4-5 reps of:

-Power Cleans

-Box Jumps

*Every 2 complete cycles of 1-5 reps, go up in weight on cleans


V2

12:00 AMRAP:

-1/1 DB Snatch

-1 Box Jump

*Every successful round, add 1 rep to each movement.

*Every 2:00, including 0:00, do 5 No Pushup Burpees


Wednesday

V1

Murph Prep Week 3, Complete:

-400m Run

into,

5 Rounds of

-10 Pullups

-20 Pushups

-30 Squats

into,

-400m Run


V2

-400m Run

into,

5 Rounds of

-6 Eccentric Pullups, about 0:03-0:05 to lower

-18 DB Bench Press, tough weight for 15 reps

-12 Squat Jumps with Eccentric, about 0:03 to lower for each rep

into,

-400m Run


Thursday

V1

Every 2:30 for 7 Sets (17:30):

-3 Position Power Clean -OR- Power Snatch


V2

Every 2:30 for 7 Sets (17:30):

-8/8 Single Arm Russian KB Swings

-12/12 Single Arm DB/KB Row, heavy for 8-9 reps


Friday

V1

For Time:

-50/40 Calorie Row

-50 Burpees

-100 Double Unders

-50 Knees to Elbow

-50 MedBall Cleans

-100 Double Unders


V2

For Time:

-50/40 Calorie Row

-50 Burpees

-200 Single Unders

-50 Knees to Elbow

-50 MedBall Cleans

-200 Single Unders


Saturday

3 Rounds of:

-15 Synchro Barbell Rows

-50 Synchro Box Stepups

Right into, 3 Rounds of:

-21 Synchro KB Swings

-400m Run


Working out with friends is so much better!

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