4/17/2019

Murph Prep Week 1

4 Strict weighted pull up E2MOM x 5 sets, building

Conditioning

400m run, then

7 rounds

7 Push ups

21 Air Squats

then 400m run

All with 20/14lb vest for RX

Cap: 18

4/16/2019

32 Hokies

7 Rounds for time

4 Squat clean and jerk 135/95

16 Deadlifts 135/95

32 Double unders

4/15/2019

Strength

Snatch (power or squat)

Every 2:00 x 6 sets, building

Set 1/3/5 3 reps

Set 2/4/6 1 rep

Conditioning

10 min AMRAP

21 Hang Power Snatch 75/55

15 Burpees over the bar

9 Toes to bar

4/12/2019

Teams of 2

2,000m Row

150 DB Snatch 50/35

1,000m Row

75 DB Snatch 50/35

-1 person works at a time-

Cap: 22 min

4/11/2019

Strength

2 Front Squat E2MOM x5 sets, building

Conditioning

For time:

50 Hang Squat cleans 135/95

*4 burpees over the bar EMOM including 0:00*

Cap: 12

4/10/2019

Fight Club

3 Rounds, For Reps:

1:00 Thrusters (96/65#)

1:00 Power Cleans (95/65#)

1:00 Box Jump-Overs (24/20″)

1:00 Pull-ups

1:00 Assault Bike Cals

*Rest 1:00 Between Rounds

4/9/2019

Strength

5 Bench Press E2MOM x 5 sets, building

Conditioning

4 Rounds for time:

1:00 Front rack hold 135/95

14 Strict HSPU

Cap: 12

4/8/2019

Strength

1 Back squat EMOM x 10 min @80% across

Conditioning

10 min AMRAP

15 Wall balls 20/14

10 Toes to bar

35 Double unders

4/5/2019

Teams of 2

75/55 Cal bike

75 DBL KB Hang Snatch 35/26

75 DBL KB Thrusters 35/26

50 Ring dips

75 DBL KB Thrusters 35/26

75 DBL KB Hang Snatch 35/26

75/55 Cal bike

Cap: 25

4/4/2019

Strength

1 Power Snatch EMOM x 8 minutes

Conditioning

8 round for time:

100m run

10 Power snatch 75/55

Cap: 16