Monday
Strength
Performance & Fitness
Deadlift
5 @ 75%
3 @ 85%
1+ @ 95%
Workout
Performance
5 ROUNDS FOR TIME
100m Run
3 TNG Deadlift*
20 Unbroken Wall Balls (20/14)**
*Use same weight of your 1x3 from Strength Session.
**Set must be performed unbroken. If ball drops before 20 reps, must start that set of 20 over from 0.
RPE 9
Fitness
5 ROUNDS FOR TIME
100m Run
5 TNG Deadlift*
15 Wall Balls (14/10)
*Use same weight of your 1x5 from Strength Session
RPE 9
(Score is Time)
Murph Prep
CONDITIONING
3 SETS
400m Run @ 80%
200m Jog @ 50-60%
-100m Walking Rest b/t Sets-
*Deload week. Still want to get a bit of light running in to keep our feet underneath us. Still a decent amount of volume today but listen to your body and don't push too hard so your body can recover for next week.
(No Measure)
STRENGTH
5-7 SETS
5 Strict Pull-Ups
10 Tempo Push-Ups (1111)
15 Tempo Air Squats (1111)
-Rest as Needed b/t Sets-
*Same idea as the conditioning. Get some reps in and work controlled ROM without overloading the body. Move with intent today and remember less is more with Murph right on the horizon!
Tuesday
Strength
Performance & Fitness
Push Press
5 @ 75%
3 @ 85%
1+ @ 95%
Workout
Performance
AMRAP x 15 MINUTES
400m Run
20 Push Press (35/25)
200m Run
20 Overhead Alt. Lunges
RPE 7
Fitness
AMRAP x 15 MINUTES
400m Run
20 Push Press (20/15)
200m Run
20 Backrack Alt. Lunges
RPE 7
Wednesday
Strength
Performance
EMOM x 5 MINUTES
1 Strict Ring Muscle-Up
+
1 Kipping Ring Muscle-Up
RPE 6
Fitness
EMOM x 5 MINUTES
1 Strict Pull-Up*
+
2 Kipping Pull-Ups
*Option for Strict/ Kipping Chest to Bars.
RPE 6
Partner Workout
Performance
2 ROUNDS*
FOR TIME
50 Russian KB Swing (24/16)
40 V-Ups
30 Pull-Ups
40 Russian KB Swings
30 V-Ups
20 Chest to Bar Pull-Ups
30 Russian KB Swings
20 V-Ups
10 Ring Muscle-Ups
RPE 7
(Score is Time)
*Split reps as needed
Fitness
2 ROUNDS*
FOR TIME
50 Russian KB Swing (16/12)
40 Tuck-Ups
30 Jumping Pull-Ups
40 Russian KB Swings
30 Tuck-Ups
20 Pull-Ups
30 Russian KB Swings
20 Tuck-Ups
10 Chest to Bar Pull-Ups
RPE 7
(Score is Time)
*Split reps as needed
Weightlifting
Part 1
EMOM x 5 MIN
4 Strict Press
-Into-
EMOM x 4 MIN
3 Push Press
-Into-
EMOM x 3 MIN
2 Push Jerk
*Strict Press is Light for all sets, Push Press is Moderate for all sets, and Push Jerk is Moderate-Heavy for all sets.
Part 2
3 SETS
4 x Split Stance Strict Press + 4 x OH Split Squat - L & R sides (12 reps)
@ Moderate weight
Part 3
5 SETS
1 x Front Squat + 3 x Split Jerk
@ 75-80% of 1RM C&J
Thursday
Strength
Performance & Fitness
Back Squat
5 @ 75%
3 @ 85%
1+ @ 95%
Workout
Performance
Point Break
FOR TIME
9-7-5-15-12-9
• Front Squat (70/47.5)
• Bar Facing Burpee
RPE 9
Fitness
FOR TIME
9-7-5-15-12-9
Front Squat (52.5/35)
Bar Facing Burpee
RPE 9
Hero
Goblet of Fire
For Time
50-40-30-20-10
Sit-ups
Alt. DB Snatches (22.5/15)
Every round perform
15 DB Goblet Squats (22.5/15)
Friday
Strength
Performance
EVERY 2:30 x 3 SETS
3-5 Strict Handstand Push-Ups
-Immediately Into-
3-5 Kipping Handstand Push-Ups*
EZ Bike w/ time remaining...
RPE 6
Fitness
EVERY 2:30 x 3 SETS
3-5 DB Deficit Pike Push-Ups
-Immediately Into-
3-5 Pike Push-Ups
EZ Bike w/ time remaining...
RPE 6
Workout
Performance
EMOM x 15 MINUTES
MIN 1 - 12/10 Cal Bike + Max Up-Downs
MIN 2 - 12 Box Jumps (24/20) + Max Strict Handstand Push-Ups*
MIN 3 - :45 Plank Hold
*Reps must be performed with quality mechanics. No major deviations.
RPE 8
Fitness
EMOM x 15 MINUTES
MIN 1 - 10/8 Cal Bike + Max Up-Downs
MIN 2 - 10 Box Jumps (20) + Max Pike Push-Ups*
MIN 3 - :45 Plank Hold**
**Reps must be performed with quality mechanics. No major deviations.
**Option for Plank from Knees.
RPE 8
Weightlifting
Part 1
EMOM 12
In Pairs
Odd Mins - P1 4 (Squat) Cleans
P2 - Rest
Even Mins - P1 Rest
P2 - 4 (Squat) Cleans
@60-70% 1RM C&J
Part 2
3 SETS
4 x Split Stance Strict Press + 4 x OH Split Squat - L & R sides (12 reps)
@ Moderate weight
Part 3
4 SETS
4 x Back Squat
@ 60% of 1RM Back Squat
Saturday
MURPH!
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
• 1 mile Run
• 100 Pull-ups
• 200 Push-ups
• 300 Squats
• 1 mile Run
Sunday
Weightlifting
Part 1
5 SETS
2 x Power Snatch + 2 x Snatch Balance
@ 60-70% of 1RM Snatch
Part 2
4 SETS
4 x TnG Snatch Pull
@ 85-95% of 1RM Snatch
Part 3
3 SETS
6 x Sotts Press
@ moderate
HIIT60
Performance
4 SETS FOR MAX REPS
1:00 - Power Clean (60/42.5)
1:00 - Double Unders
1:00 - KB Swings (Athlete Choice)
1:00 - Cal Row
-Rest 1:00 b/t Sets-
RPE 8
Fitness
4 SETS FOR MAX REPS
1:00 - Power Clean (42.5/30)
1:00 - Single Unders
1:00 - KB Swings (Athlete Choice)
1:00 - Cal Row
-Rest 1:00 b/t Sets-
RPE 8