- Betsy
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!