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Week of April 26th

Into Week 4 of Murph prep. We are making a slight change. We will be doing Murph on Monday, the 31st. We will likely have 2 heats that day, 2 times to do the workout. Then, we will be closed the rest of the day. Mark your calendars, friends.


Monday

Version 1 (V1) & Version 2 (V2)

Every 5:00 for 5 Rounds (25:00):

-5 Deadlifts

-600m Run


Tuesday

V1

Part 1

Every 3:00 for 4 Rounds (12:00):

-10/10 Single Arm DB Press

-0:30 L-Hang


Part 2

10:00 AMRAP:

-15 WallBalls

-2 Wall Walks


V2

Same Part 1


Part 2

10:00 AMRAP:

-15 WallBalls

-10/10 Pushup Shoulder Taps, controlled speed


Wednesday

V1

For Time:

10-1 reps of

-Hang Power Cleans

-Burpee Box Jump Overs

Right into,

7:00 to find:

-3 Hang Power Clean, heavy


V2

10 Rounds of:

-7/7 Single Arm KB Swings

-5 Burpee Box Jump Overs

-0:15 L-Sit


Thursday

V1

Every 2:00 for 7 Sets (17:30):

-1 Pause Front Squat + 1 Front Squat


V2

Every 2:00 for 7 Sets (17:30):

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


Friday

V1

Murph Prep Week 4:

For Time:

0:00-5:00

-800m Run

5:00-15:00

-5 Pullups

-10 Pushups

-15 Air Squats

At 15:00

-800m Run


V2

20:00 AMRAP:

-500m Row

-10 Kneeling DB Curls

-10 Pushups, 0:02 lower for each rep

-5/5 DB Box Step-ups, knee height


Saturday

20:00 Partner AMRAP:

-5 Push Press

-15/12 Calorie Row

*partners trade off rounds


Friendships that support your goals are a big part of success.

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