Monday, May 23rd
STRENGTH
1×5 @ 75%
1×3 @ 85%
1×1+ @ 95%
Bench Press*
*Based off of 90% of Heavy 1-Rep
Week 4 of 9
(Score is Weight)
WORKOUT
AMRAP x 6 MINUTES
10 Alt. Front Rack Reverse Lunges (95/65)|(65/45)
8/6 Cal Bike
6 Up-Downs
-Rest 1:30-
AMRAP x 6 MINUTES
10 Bar Facing Up-Downs
8/6 Cal Bike
6 Alt. Front Rack Reverse Lunges (135/95)|(95/65)
(Score is Total Rounds + Reps)
EXTRA CREDIT MURPH PREP – DAY 1
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!
(No Measure)
https://vimeo.com/711063061/2361bbf579
Tuesday, May 24th
STRENGTH
1×5 @ 75%
1×3 @ 85%
1×1+ @ 95%
Back Squat*
*Based off of 90% of Heavy 1-Rep
Week 4 of 9
(Score is Weight)
WORKOUT
AMRAP x 15 MINUTES*
5 Pull-Ups
10 Push-Ups
15 Air Squats
*After every Two Rounds, complete a 200m Run.
(Score is Rounds + Reps)
https://vimeo.com/711062843/250c6a1b8b
Wednesday, May 25th
WORKOUT
4 SETS ON A 5:30 RUNNING CLOCK…
10 No Push-Up Renegade Row (50/35)|(35/20)
15 DB Push Press
50m DB Farmer Carry
5 Rope Climbs
-Rest Remainder of Time-
(Score is Slowest Set)
FINISHER
6 SETS
:30 Max Alt. V-Ups
:30 Tall Plank Hold
-No Additional Rest b/t Sets-
(No Measure)
https://vimeo.com/711062602/298b4d4265
Thursday, May 26th
STRENGTH
1×5 @ 75%
1×3 @ 85%
1×1+ @ 95%
Deadlift*
*Based off of 90% of Heavy 1-Rep
Week 4 of 9
(Score is Weight)
WORKOUT
“CHRISTINE”
3 ROUNDS FOR TIME
500/400m Row
12 Deadlifts (Bodyweight)*
21 Box Jumps (24/20)
*BW DL should be considered relatively light and done unbroken.
(Score is Time)
https://vimeo.com/711062411/03f12d209d
Friday, May 27th
STRENGTH
5-5-5*
Tempo Overhead Squats (22X1)
*Build up to a Moderate weight. Remember Reading Tempo… 1st Number is ‘Down Portion’ 2nd Number is ‘Down Position’ 3rd Number is ‘Up Portion’ 4th Number is ‘Up Position’
(Score is Weight)
WORKOUT
“COOL HAND LUKE”
7 ROUNDS FOR TIME
7 Overhead Squats (115/75)|(75/55)
7 Bar Facing Burpees
7 Toes to Bar
100m Run
(Score is Time) OPTIONAL FINISHER
2-3 SETS
10 Barbell Rollouts
15 Sit-Ups
:45 Barbell Front Rack Hold
-Rest As Needed b/t Sets-
(No Measure)
