EXTRA CREDIT MURPH PREP –
DAY 2
CONDITIONING + STRENGTH
800m Run
Into…
10 ROUNDS
5 Pull-Ups
10 Push-Ups
15 Air Squats
Into…
800m Run
*Earlier this week we saw 1.5 miles of
running and half the volume of our
bodyweight movements for Murph.
Today we put those two together to
tackle “”Half Murph.”” This is meant to
begin dipping the toes into the volume
pool and get a feel for how the combo of
everything will tax the body. Goal is to
keep your 800m Runs a bit faster than
earlier this week and to time your rounds
of BW movements to get a rough
estimate of fade and how long another
10 would potentially take.
5/11/2022
STRENGTH
1×5 @65%
1×5 @75%
1×5 @85%
Deadlift*
*Based off of 90% of Heavy 1-Rep
WORKOUT
FOR TIME
27-21-18
Box Jumps (30/24)
18-15-9
Handstand Push-Ups
9-6-3
Deadlifts (315/205)
5/10/2022
STRENGTH
1×5 @65%
1×5 @75%
1×5 @85%
Bench Press*
*Based off of 90% of Heavy 1-Rep
WORKOUT
4 SETS
AMRAP x 3 MINUTES*
12 Up-Downs
10 Slam Balls (30/20)
8 Pull-Ups
-Rest :30 b/t Sets-
*Pick up where you left off.
5/9/2022
STRENGTH
EVERY 1:30 x 7 SETS*
2 Power Cleans + 1 Jerk
WORKOUT
FOR TIME
2:00 ON / 1:00 OFF
12/10 Cal Bike
Max Clean and Jerks (185/135)
with time remaining…
*Complete sets of 2:00 ON / 1:00 OFF
until 40 Clean and Jerks are completed.
5/6/2022
STRENGTH
ON A 25:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Deadlift
WORKOUT
12 ROUNDS FOR TIME
3 Deadlifts (70% of 1-Rep Deadlift)
20 Double Unders*
*Increase Double Unders by 10 Reps
Every 4 Full Rounds…
R1-4 – 20
R5-8 – 30
R9-12 – 40
Murph Prep
EXTRA CREDIT MURPH PREP –
DAY 3
CONDITIONING
3 SETS*
800m Run
-Rest 2:00 b/t Sets-
*Similar idea to last week’s runs. We are going a
little longer with distance but pacing should still be
roughly 75-80%. Think of each 800m as back to
back 400m efforts. Goal is to finish your second
400m slightly faster than the 1st.
STRENGTH
FOR QUALITY*
50 Pull-Ups
100 Push-Ups***
150 Air Squats
*Partition any way to complete all 250 reps.
**Half the volume of what you will see for Murph.
Two goals for today…first we want to continue
building volume towards the full 100-200-300, and
to come up with a strategy of breaking these
movements up.
5/5/2022
WORKOUT
EMOM x 25 MINUTES
MIN 1 – 20 Alt DB Goblet Lunges (AC, Moderate)
MIN 2 – 7-10 Strict Handstand Push-Ups
MIN 3 – 12/10 Cal Bike
MIN 4 – :50 Plank Hold
MIN 5 – Rest
FINISHER
FOR TIME
20-15-10-15-20
Russian Twists*
Sit-Ups
*1 Rep= R+L.
5/4/2022
WORKOUT
3 ROUNDS FOR TIME
35 Box Jump Overs (24/20)
25 Chest to Bar Pull-Ups
15 Burpees
5 Hang Power Clean (205/145)
5/3/2022
STRENGTH
ON A 25:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Back Squat
WORKOUT
ON A 5:00 RUNNING CLOCK…
Max Cal Row*
-Immediately Into-
AMRAP x 5 MINUTES*
15 Slam Balls (30/20)
10 Slam Ball Front Squats
5 Jumping Air Squats
5/2/2022
STRENGTH
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Bench Press
WORKOUT
AMRAP x 12 MINUTES
10 Russian KB Swing (70/53)
15 Sit-Ups
100m Run
