Murph Prep

EXTRA CREDIT MURPH PREP –
DAY 1
CONDITIONING
4 SETS*
400m Run
-Rest 1:30 b/t Sets-

STRENGTH
EMOM x 15 MINUTES*
MIN 1 – 12-15 Ring Rows or 5-7 Strict
Pull-Ups
MIN 2 – 10 Push-Ups**
MIN 3 – 20-30 Air Squats

We will be doing Murph on Saturday, May 28, 2022

4/29/2022

STRENGTH
ON A 15:00 RUNNING CLOCK…
3 Attempts at a 10-Rep Thruster

WORKOUT
AMRAP x 10 MINUTES
10 Toes to Bar
5 Thrusters (135/95)
10 Up Downs Over Bar

4/28/2022

WORKOUT
FOR TIME
24-21-18-15-12-9-6
Cal Row
Kettlebell Swings (53/35)**
**Option for Heavier KB (American
Swing)

FINISHER
3 SETS FOR QUALITY
1:00 Plank Rotations
-Rest :30-
1:00 Alt. Sit-Thrus
-Rest 1:00 b/t Sets-

4/27/2022

WORKOUT
FOR TIME
1 Mile Run
100 Box Jumps (24/20)
80 Wall Balls (20/14)
60 Alt. DB Suitcase Lunges (50/35)
*Partition as needed to complete all the
work.

4/26/2022

STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a Heavy Complex of:
1 Deadlift +
3 Hang Power Cleans +
3 Shoulder to OH

HERO WORKOUT
“DT”
5 ROUNDS FOR TIME
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerks

In honor of USAF SSgt Timothy P. Davis,
28, who was killed on Feb, 20 2009
supporting operations in OEF when his
vehicle was struck by an IED. Timothy is
survived by his wife Megan and son T.J.

4/25/2022

STRENGTH
5-5-5-5
Weighted Pull-Ups
*Weight starts light, build to Heavy.

WORKOUT
EMOM x 15 MINUTES
MIN 1 – 12/10 Cal Bike
MIN 2 – :50 Max Strict Pull-Ups or Ring Rows*
MIN 3 – :50 Max Hand Release Push-Ups

4/22/2022

EXTENDED WARM-UP
EMOM x 10 MINUTES
Min 1 – :40 Pistol Squat Practice
Min 2 – 2-4 Reps of Bar Muscle-Up Practice

WORKOUT
5 SETS
ON A 3:00 RUNNING CLOCK…
8 Bar Muscle-Ups
16 Alt. Pistols or 30 Air Squats
Max Cal Bike in Time Remaining…
-Rest 1:00 b/t Sets-

4/21/2022

NCFIT BENCHMARK WORKOUT
“AVA”
AMRAP x 20:53 MINUTES
400m Run
21 Ground to Overhead (95/65)

FINISHER
3 SETS FOR QUALITY
1:00 Hollow Hold
Immediately Into…
1:00 Superman Hold
-Rest 1:00 b/t Sets-

4/20/2022

STRENGTH
4 SETS
8-12 Reps DB Bench Press
20 Seated Banded Rows

WORKOUT
FOR TIME
2-4-6-8-10-8-6-4-2*
Burpee Box Jump Overs (30/24)**
*50m DBL DB Carry (50/35)|(35/20) after
each set. DBs can be held any way.
**Option for ‘Crawl Over’

4/19/2022

STRENGTH
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Clean and Jerk

WORKOUT
AMRAP x 13 MINUTES
40 Double Unders*
30 Wall Balls (20/14)
20 Toes to Bar