Murph Prep

EXTRA CREDIT 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.

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!

5/20/2022

STRENGTH
1×3 @ 70%
1×3 @ 80%
1×3 @ 90%
Deadlift*
*Based off of 90% of Heavy 1-Rep

WORKOUT
FOR TIME
35/28 Cal Bike
Into…
3 ROUNDS
30 Box Jump Overs (24/20)
10 Deadlifts (255/175)
Into…
35/28 Cal Bike

Murph Prep

EXTRA CREDIT MURPH PREP
DAY 2
CONDITIONING + STRENGTH
800m Run
Into Athlete’s Choice (Pick ONE)…
A). 7 ROUNDS
10 Pull-Ups
20 Push-Ups
30 Air Squats
OR
B). 15 ROUNDS
5 Pull-Ups
10 Push-Ups
15 Air Squats
Into…
800m Run

5/19/2022

STRENGTH
1×3 @ 70%
1×3 @ 80%
1×3 @ 90%
Bench Press*
*Based off of 90% of Heavy 1-Rep

WORKOUT
EMOM x 16 MINUTES
MIN 1&2 – AMRAP of Triplet*
MIN 3 – Max Strict Ring Dips
MIN 4 – Rest
*1 Round of Triplet is…
6 Hand Release Push-Ups
12 Up-Downs
24 Alt. Russian Twists

5/18/2022

STRENGTH
EVERY 1:30 x 5 SETS*
1 Hang Power Snatch +
1 Power Snatch

WORKOUT
1.) AMRAP x 8 MINUTES
3 Power Snatches (135/95)
6 Alt. Back Rack Lunges
9 Toes to Bar
-Rest 2:00 b/t Part 1 & Part 2-
2.) FOR TIME
6-9-12-9-6
Power Snatches (95/65)
Alt. Back Rack Lunges
Toes to Bar

5/17/2022

STRENGTH
1×3 @ 70%
1×3 @ 80%
1×3 @ 90%
Back Squat*
*Based off of 90% of Heavy 1-Rep

NCFIT BENCHMARK WORKOUT
“PUNCH OUT”
FOR TIME
800m Run
30 Thrusters (115/75)
30 Lateral Burpees Over Bar

Murph Prep

EXTRA CREDIT MURPH PREP
DAY 1
CONDITIONING
1 Mile Run
-Rest 2:30-
Into…
800m Run
-Rest 2:00-
Into…
400m Run
-Rest 1:00-
Into…
200m Run
*Try to keep a consistent effort/ pace through each
distance.

STRENGTH
EMOM x 12 MINUTES
MIN 1 – :30 Max Pull-Ups
MIN 2 – :30 Max Push-Ups
MIN 3 – :30 Max Air Squats
*Goal is to find a movement adjustment that
only forces 1 break in the :30 window.

5/16/2022

SKILL
ON A 10:00 RUNNING CLOCK…
Practice Rope Climbs*

WORKOUT
AMRAP x 18 MINUTES
60 Double Unders
40 Sit-Ups*
20 Slam Balls (30/20)
5 Rope Climbs

5/13/2022

STRENGTH
1×5 @65%
1×5 @75%
1×5 @85%
Back Squat*
*Based off of 90% of Heavy 1-Rep

WORKOUT
AMRAP x 16 MINUTES
50 Air Squats
400m Run
25 Burpees To Target*
200m Run

5/12/2022

WORKOUT
ON A 12:00 RUNNING CLOCK…
90/72 Cal Row
40 Hand Release Push-Ups
6 Rope Climbs
Max Toes to Bar in Time Remaining…
-Rest 2:00-
ON A 6:00 RUNNING CLOCK…
45/36 Cal Row
20 Hand Release Push-Ups
3 Rope Climbs
Max Toes to Bar in Time Remaining…