Hi all,

Welcome to a new cycle! As of tomorrow (Monday) we are 49 days out from Memorial Day. That means 7 weeks. During these next 7 weeks, the cycle will be split up with extra focus in the following manner:

• Three weeks of Squat and Push focus,

• Three weeks of Zone 2 and Pull focus, then

• One week of tying it all together.

Happy Murph Prep! Let’s get into it.

Day 1 

• Mobility / Range of Motion Development

  • Low Runners Lunge

  • World’s Greatest Stretch + Hamstring Stretch

  • Samson Stretch 

  • Inchworms + Push-up

• Warm-up - 5 minutes, continue to cycle through…

  • 10 Light Double DB Front Squats

  • 10 Reverse Jackknives per side

  • 3 Tempo Forward Lunges per side (3 sec down/fast up)

• Strength:

  • In 21 minutes, shoot for 7 sets: LAST COMPLETED 3/11/2024.

    • Bodyweight Only

      • First 18 minutes -

        • 6 sets of 12 Air Squats + 1:00 Deep Squat Hold

      • Last 3 minutes - Cash out set

        • Max Reps of Walking Lunges in 3 minutes. (Left + Right = 2).

    • DB Only

      • First 18 minutes - Double DB Front Squats

        • Work up to a heavy set of 5

      • Last 3 minutes - Cash Out - Double DB Front Squats 

        • Max weight for set of 20 (~65 to 75% of your set of 5)

    • Full Equipment

      • First 18 minutes - Barbell Back Squats

        • Work up to a heavy set of 5

      • Last 3 minutes - Cash Out - Barbell Back Squats

        • Max weight for set of 20 (~65 to 75% of your set of 5)

    • Log weights and variations completed successfully (and unbroken).

• MetCon:

  • Bodyweight Only

    • Five Rounds for Time (27-21-15-9-3):

      • 27 Jumping Squats (can sub Air Squats)

      • 27 Push-ups (from knees or from toes are both OK)

      • 21 Jumping Squats

      • 21 Push-ups

      • …etc.

  • DB Only

    • Five Rounds for Time (27-21-15-9-3):

      • 27 Single DB Thrusters

      • 27 Push-ups (from knees or from toes are both OK)

      • 21 Single DB Thrusters

      • 21 Push-ups

      • …etc.

  • Full Equipment

    • Five Rounds for Time (27-21-15-9-3):

      • 27 Double DB Thrusters

      • 27 Push-ups (from toes or hand release)

      • 21 Double DB Thrusters

      • 21 Push-ups

      • …etc.

  • Log time it took to complete all rounds, adding weight and variation chosen in the notes.

• Recovery

  • Chest Opener on Foam Roller - 4 min.

  • Foam Roll Glutes - 2 min. per side

  • Lax Ball Smash Bottom of Foot - 1 min. per side

Day 2

• Mobility / Range of Motion Development

  • Wide Legged Good Mornings 

  • Alternating Thread the Needle

  • Inchworms + Push-up

• Warm-up - 5 minutes, continue to cycle through…

  • 6 Unweighted Good Mornings

  • 6 Tempo Push-ups with 5-second Hold at bottom.

  • 6 Single Leg Glute Bridges per side

  • 6 Adductor Rock Backs per side

• Capacity:

  • EMOM30 (Every Minute on the Minute for 30 Minutes)

    • Bodyweight Only

      • Minute 1: 15 Double Leg Glute Bridges

      • Minute 2: 20 Unweighted Forward Lunges (10 per leg)

      • Minute 3: 15 Slow Unweighted Strict Press with PVC

      • Minute 4: :30 Pike Hold 

      • Minute 5: Rest

    • DB Only

      • Minute 1: 12 Double DB Suitcase Deadlifts

      • Minute 2: 16 Double DB Front Rack Forward Lunges (8 per leg)

      • Minute 3: 20 Single DB Push Press (10 per side)

      • Minute 4: :40 Forearm Plank Hold

      • Minute 5: Rest

    • Full Equipment

      • Minute 1: 12 Barbell Conventional Deadlifts

      • Minute 2: 16 Weighted Box Step Ups (8 per side)

      • Minute 3: 20 Single DB Push Jerk (10 per side)

      • Minute 4: :40 Bar Hang

      • Minute 5: Rest

  • Log a checkmark if you completed the entire workout. Add weights, box heights, and variations chosen in the notes.

• Recovery

  • Child’s Pose with Thread the Needle - 2 min. per side

  • Pigeon Stretch (assisted or unassisted) - 2 min. per side

  • Orb Roll Pec - 1 min. per side

Day 3

Rest Day

• Try and fit in two to three walks of 1.0-1.5 miles apiece.

• Another good option is a light jog / stand-up paddle board / hike / slow bike / ruck / etc.

• Mobility and/or restorative yoga are other great options on rest days.

• Some is better than none.

• Getting outside in any capacity is encouraged!

Day 4

• Mobility / Range of Motion Development

  • Hamstring Stretch

  • Thread the Needle

  • Unweighted Windmills

  • Up Dog / Down Dog

• Warm-up - complete 4 rounds…

  • 6 Up Dog / Down Dog + Push-up

  • 10 Scapular Push-ups

  • :40 Jump Rope

  • 10 Light Double DB Front Squats OR :30 Deep Squat Hold

• Strength:

  • 5 rounds, in 15 minutes

    • Bodyweight Only

      • 8 Unweighted Bent Over Row (use a PVC)

      • 8 Adductor Rock Backs (8 per side)

    • DB Only

      • 8 Single DB Tripod Row (8 per side)

      • 8 Unweighted Cossack Squats (4 per side)

    • Full Equipment

      • 8 Barbell Bent Over Row

      • 8 Cossack Squats (4 per side) (option to add weight in the Goblet hold)

  • Log weights and variations completed successfully (and unbroken) across all rounds.

• MetCon:

  • Bodyweight Only

    • Three Rounds, no rest in-between:

      • 400m Run

      • 20 Air Squats 

  • DB Only

    • Three Rounds, no rest in-between:

      • 600m Run

      • 20 Air Squats 

  • Full Equipment

    • Three Rounds, no rest in-between (option to add vest):

      • 800m Run

      • 20 Air Squats 

  • Log time it took to complete all rounds and reps, denoting variations chosen in the notes

• Recovery

  • Orb Roll Hamstrings - 1 min. per side

  • Orb Roll Hips - 1 min. per side

  • Orb Roll VMO + IT Band - 1 min. per side

  • T-spine Smash with LAX Ball - 1 min. per side

Day 5

• Mobility / Range of Motion Development

  • World’s Greatest Stretch + Hamstring Stretch

  • Deep Squat Hold (assisted)

  • Adductor Rock Backs

  • Inchworms + Push-up

• Warm-up - 5 minutes, continue to cycle through…

  • 5 ATG Split Squats per side

  • 5 Active Straight Leg Raise per side

  • 10 Plank-ups (forearm plank to hand plank and back down = 1)

  • 10 Tuck-ups

• Strength:

  • In 21 minutes, shoot for 7 sets: LAST COMPLETED 3/13/2024.

    • Bodyweight Only

      • First 18 minutes -

        • 6 sets of 12 Reverse Jackknives (6 per side) + 1:00 Pike Hold

      • Last 3 minutes - Cash out set

        • Max Reps of Plank-ups in 3 minutes

        • 1 Plank-up = forearm plank to hand plank and back down to forearm plank

    • DB Only

      • First 18 minutes - Double DB Strict Press

        • Work up to a heavy set of 3

      • Last 3 minutes - Cash Out - Double DB Strict Press

        • Max weight for set of 15 (~65 to 75% of your set of 3)

    • Full Equipment

      • First 18 minutes - Barbell Strict Press

        • Work up to a heavy set of 3

      • Last 3 minutes - Cash Out - Barbell Strict Press

        • Max weight for set of 15 (~65 to 75% of your set of 3)

  • Log heaviest weights and variations completed successfully (and unbroken) across movements.

• MetCon:

  • Back-to-back Tabatas (One Tabata = :20 on / :10 off, 8 times thru)

    • Bodyweight Only

      • Tabata 1: Mountain Climbers (Left + Right = 1)

      • ~Rest 1:00~

      • Tabata 2: Reverse Lunges (Left + Right = 1)

      • ~Rest 1:00~

      • Tabata 3: Air Squats 

    • DB Only

      • Tabata 1: Renegade Rows (Left + Right = 1)

      • ~Rest 1:00~

      • Tabata 2: Single DB Goblet Reverse Lunges (Left + Right = 1)

      • ~Rest 1:00~

      • Tabata 3: Air Squats 

    • Full Equipment

      • Tabata 1: Echo Bike Cals

      • ~Rest 1:00~

      • Tabata 2: Single DB Goblet Reverse Lunges (Left + Right = 1)

      • ~Rest 1:00~

      • Tabata 3: Air Squats 

  • Log total reps completed in each tabata as three separate scores, denoting variations chosen in the notes.

• Recovery

  • Trap Smash with LAX ball - 2 min. per side

  • 90/90 Stretch - :60 internal + :60 external PER SIDE - total 4 min

Day 6

• Mobility / Range of Motion Development

  • Banded Curl + Press

  • Deep Squat + Arm Rotation

  • Reverse Snow Angels

  • Samson Stretch 

• Warm-up - 5 minutes, continue to cycle through…

  • 6 Wide Legged Good Mornings 

  • 8 Single DB Pull-throughs - 4 per side (or 12 Alternating Thread the Needle - 6 per side)

  • 10 Banded Pull Aparts

  • 12 Light Double DB Push Press (or 6 TEMPO Unweighted Strict Press)

• Long Workout Day!

  • For Time, capped at 32 Minutes. Break-up reps however you want.

    • Bodyweight Only

      • 280 Jump Rope Reps

      • 210 Sit-ups

      • 140 Unweighted Reverse Lunges (70 per leg)

      • 70 Push-ups (from knees or from toes are both OK)

    • DB Only

      • 280 Jump Rope (Singles or Double Unders are OK)

      • 210 Sit-ups

      • 140 Single DB Goblet Reverse Lunges (70 per leg)

      • 70 Push-ups (from toes)

    • Full Equipment

      • 280 Jump Rope Double Unders

      • 210 Sit-ups

      • 140 Sandbag Walking Lunges (70 per leg)

      • 70 Push-ups (hand release)

  • Log time it took you to complete all work, denoting variations and weights chosen in the notes.

• Recovery

  • Pigeon Stretch (assisted or unassisted) - 2 min. per side

  • Wide Legs up the Wall - 5 min.

Day 7

Rest Day

• Try and fit in two to three walks of 1.0-1.5 miles apiece.

• Another good option is a light jog / stand-up paddle board / hike / slow bike / ruck / etc.

• Mobility and/or restorative yoga are other great options on rest days.

• Some is better than none.

• Getting outside in any capacity is encouraged!