Hi all,

Welcome to Week Two of our Murph Prep Cycle AND ALSO Week Two of our Squat and Push-focused segment!

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:

  • E2MOM18 (Every Two Minutes on the Minute for 18 Minutes).

    • Bodyweight Only

      • 12 Air Squats + 6 Jumping Squats

    • DB Only

      • 6 reps of Single DB 1 ¼ Goblet Squats

    • Full Equipment

      • 6 reps of Double DB Front Rack 1 ¼ Front Squats

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

• MetCon:

  • AMRAP12 (As Many Rounds and Reps as Possible in 12 Minutes)

    • Bodyweight Only

      • 20 Unweighted Reverse Lunges (10 per side)

      • 6 Dips (on chair or box)

      • 6 Half Burpees

    • DB Only

      • 14 Single DB Goblet Reverse Lunges (7 per side)

      • 8 Dips (on chair or box)

      • 6 Burpees

    • Full Equipment

      • 10 Double DB Suitcase Reverse Lunges (5 per side)

      • 6 Strict Ring Dips

      • 6 Strict Burpees

  • Log rounds and reps completed in allotted time, adding weight and variations 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 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)

• Capacity:

  • 30 Minutes, for Quality (Shoot for 6 rounds)

    • Bodyweight Only

      • 12 TEMPO Single Leg Glute Bridges (6 per side) (5-sec. lower)

      • 14 TEMPO Birddogs (7 per side) (2-sec. per direction)

      • 16 Unweighted Strict Press with PVC

      • :60 Reverse Jackknives + :60 Plank Jacks

    • DB Only

      • 12 Single Leg Squats (6 per side) (counter-balanced or tailbone to target are both OK)

      • 14 Light Single “DB On-end” Strict Press (7 per side)

      • 16 Scissor Kicks (16 per side)

      • :30 - :40 Handstand Hold Against Wall (or Partial Wall Walk Hold)

    • Full Equipment

      • 12 Single Leg Squats (6 per side) (counter-balanced or tailbone to target are both OK)

      • 14 Light Single “KB On-end” Strict Press (7 per side)

      • 16 Scissor Kicks with Weight Overhead (16 per side)

      • :40 Handstand Hold Marches (or Handstand Hold)

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

  • Reverse Snow Angels

• Warm-up - complete 4 rounds…

  • 6 Up Dog / Down Dog + Push-up

  • 10 Scapular Push-ups

  • :40 Jump Rope

  • 5 Unweighted Single Leg RDL (5 per side)

• Strength:

  • 5 rounds, in 10 minutes

    • Bodyweight Only

      • 40 Plank Shoulder Taps (20 per side)

      • *** Unweighted Good Mornings in any time remaining

    • DB Only

      • 8 Single DB Power Cleans (4 per side)

      • 8 Single DB Push Press (4 per side)

      • *** Unweighted Good Mornings in any time remaining

    • Full Equipment

      • 4 Barbell Power Cleans + 4 Barbell Push Press

      • *** PVC Good Mornings in any time remaining

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

• MetCon:

  • For Time, capped at 20 minutes

    • Bodyweight Only

      • 800m Run

      • 30 Plank Ups (aka Dynamic Plank) (15 per direction)

      • 30 Plank Hip Taps (30 per side)

      • 30 Russian Twists (30 per side)

      • 800m Run

    • DB Only

      • 1200m Run

      • 50 Single DB Clean and Jerks (25 per side)

      • 1200m Run

    • Full Equipment

      • 1600m Run

      • 30 Heavy Barbell Clean and Jerks

      • 1600m Run

    • Log time it took to complete all reps, denoting variations and weights 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 16 minutes, 8 sets: LAST COMPLETED 4/15/2024.

    • Bodyweight Only

      • Band Only Deadlifts, in the following rep scheme:

        • 15-15-15-15-12-12-12-12

    • DB Only

      • Double DB Sumo Deadlift, in the following rep scheme:

        • 15-12-9-9-6-6-3-3

    • Full Equipment

      •  Barbell Sumo Deadlift, in the following rep scheme:

        • 15-12-9-9-6-6-3-3

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

• MetCon:

  • EMOM10 (Every Minute on the Minute for 10 Minutes)

    • Bodyweight Only

      • At the top of each min

        • :30 Wall Sit

      • Then, with remaining time in min

        • AMRAP Plank Jacks

    • DB Only

      • At the top of each min

        • Single Arm DB Farmer Carry - 25ft

      • Then, with remaining time in min

        • AMRAP Single DB Sumo Deadlift High Pulls

      • Alternate arms each min in carry.

    • Full Equipment

      • At the top of each min

        • Single Arm KB Farmer Carry - 50ft

      • Then, with remaining time in min

        • AMRAP Single KB Sumo Deadlift High Pulls

      • Alternate arms each min in carry.

  • Log one number, the total reps completed after the Wall Sit or Farmer’s Carry ACROSS ALL ROUNDS COMBINED, denoting variations and weights 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 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

• Long Workout Day!

  • AMRAP28 (As Many Rounds and Reps as Possible in 28 Minutes)

    • Bodyweight Only

      • 30 Jumping Jacks

      • 20 Running Mountain Climbers (Left + Right = 1)

      • 20 Sit-ups

      • 10 Burpees (half burpees or full burpees are both OK)

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

    • DB Only

      • 200 Jump Rope Reps (Singles or Double Unders are both OK)

      • 25 Sit-ups

      • 15 Burpees

      • 15 Push-ups (from toes)

    • Full Equipment

      • 500m Row

      • 30 Sit-ups

      • 20 Burpees 

      • 20 Push-ups (from toes or hand release are both OK)

  • Log total rounds and reps completed in the allotted time, 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!