Hi all,

Welcome to WEEK THREE of our Murph Prep Cycle AND the last week of our Squat and Push-focused segment. Also, happy Easter to those who celebrate.

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 (or 20 Air Squats)

  • 10 Reverse Jackknives per side

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

• Strength:

  • E3MOM12 (Every Three Minutes on the Minute for 12 Minutes). Do both movements within the three-minute span, approximately 90-seconds per movement.

    • Bodyweight Only

      • 16 Unweighted Reverse Lunges (8 per leg)

      • 16 Reverse Jackknives per side

    • DB Only

      • 12 reps of Single DB Front Rack Squats (switch shoulder halfway through)

      • 12 Single DB Tripod Rows (6 per side)

    • Full Equipment

      • 12 reps of Sandbag Walking Lunges (6 per leg) (switch shoulder halfway through)

      • 12 Single DB Tripod Rows (6 per side)

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

• MetCon:

  • 14:00 Total - Three Tabatas (One Tabata = 8 Rounds of :20 on / :10 off). (Add a 1:00 rest between Tabatas).

    • Bodyweight Only

      • Tabata One: Plank Shoulder Taps

        • Rest 1:00

      • Tabata Two: Air Squats

        • Rest 1:00

      • Tabata Three: Half Burpees

    • DB Only

      • Tabata One: Push-ups

        • Rest 1:00

      • Tabata Two: Single DB Goblet Squats

        • Rest 1:00

      • Tabata Three: Burpees

    • Full Equipment

      • Tabata One: Handstand Push-ups

        • Rest 1:00

      • Tabata Two: Single DB Goblet Squats

        • Rest 1:00

      • Tabata Three: Burpees

  • Log total reps completed across each tabata as three separate scores, 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:

  • 6 Rounds in 18 Minutes. LAST COMPLETED 4/24/2024.

    • Bodyweight Only

      • 12 Tempo Bird Dogs (5 seconds per direction) (6 per side)

      • 50’ Crab Walk

    • DB Only

      • 3 Double DB Strict Press →

      • 25’ Overhead Carry →

      • 3 Double DB Strict Press →

      • 25’ Overhead Carry →

      • 3 Double DB Strict Press 

    • Full Equipment

      • 3 Barbell Strict Press →

      • 25’ Overhead Carry (use barbell) →

      • 3 Barbell Strict Press →

      • 25’ Overhead Carry (use barbell) →

      • 3 Barbell Strict Press

      • NOTE:

        • On the Barbell - option to add fractional plates hanging from bands to turn the barbell into an “Earthquake Bar” - just make sure you fully lockout unlike the lady in this video 😉 

  • Log heaviest weights and variations completed successfully (and unbroken) in the notes.

• MetCon:

  • Three Rounds For Time, capped at 12 minutes

    • Bodyweight Only

      • 200m Run

      • 20 Plank Ups (aka Dynamic Plank) (10 per direction)

      • 30 Running Mountain Climbers (30 per leg)

      • 40 Lateral Jumps over a target (20 per direction)

    • DB Only

      • 200m Run

      • 20 Plank Ups (aka Dynamic Plank) (10 per direction)

      • 20 Single DB Thrusters (10 per arm)

    • Full Equipment

      • 200m Run

      • 4-6 Wall Walks

      • 20 Wall Balls

    • Log time it took to complete all reps, denoting variations and weights chosen in the notes. Also note how many wall walks you did per round if doing Full Equipment version.

• 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)

• Capacity:

  • 7 Rounds in 35 Minutes

    • Bodyweight Only

      • 12 Unweighted Single Leg Romanian Deadlifts (6 per side)

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

      • 8 Tempo Cossack Squats (4 per direction) (rig-assisted is encouraged)

      • :30 Wall Sit

    • DB Only

      • 12 Unweighted Single Leg Romanian Deadlifts (6 per side)

      • 10 Offset Push-ups (on DB or Slamball) (5 per arm)

      • 8 Lateral Burpees Over a Target (4 per direction)

      • :45 Wall Sit

    • Full Equipment

      • 12 Single Leg Romanian Deadlifts (with KB or Barbell) (6 per side)

      • 12 Offset Push-ups (on DB or Slamball) (6 per arm)

      • 12 Lateral Burpees Over a Target (6 per direction)

      • :60 Weighted Wall Sit

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

• 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…

  • 10 ATG Split Squats (5 per side)

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

  • 10 Tuck-ups

  • :30 Deep Squat Hold (assisted)

• Strength:

  • In 18 minutes total

    • Bodyweight Only

      • 6 sets of:

        • 20 Air Squats + :30 Active Deep Squat Hold

    • DB Only

      • 9 Minutes to Warm-up Single DB Goblet Squats, then

      • Three Sets of Single DB Goblet Squats, in the following rep scheme:

        • 15-12-9

    • Full Equipment

      • 9 Minutes to Warm-up Barbell Front Squats, then

      • Drops Sets of Barbell Front Squats:

        • AMRAP at a weight that is HEAVY (pick a weight you are fairly confident you can only do for ~10 reps).

        • AMRAP set at 80-85% of first weight, to failure.

        • AMRAP set at 65-70% of first weight, to failure.

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

• MetCon:

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

    • Bodyweight Only

      • Start each round with :20 Forearm Plank, then

      • Unweighted Split Squats (2 per side)

        • NOTE: Increasing ladder of Split Squats - increase by 2 REPS EACH ROUND.

        • E.g.,

          • Round Two = :20 Forearm Plank + 4 split squats per side.

          • Round Three = :20 Forearm Plank + 6 split squats per side…etc.

    • DB Only

      • Start each round with :20 Alternating Plank-ups, then

      • Single DB Goblet Bulgarian Split Squats (2 per side)

        • NOTE: Increasing ladder of Split Squats - increase by 2 REPS EACH ROUND.

    • Full Equipment

      • Start each round with a :20 Handstand Hold, then

      • Double DB Suitcase Bulgarian Split Squat (2 per leg)

        • NOTE: Increasing ladder of Split Squats - increase by 2 REPS EACH ROUND.

  • Log total rounds and reps of split squats completed, 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!

  • AMRAP30 (As Many Rounds and Reps as Possible in 30 Minutes)

    • Bodyweight Only

      • 30 Jumping Jacks

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

      • 20 Sit-ups

      • 15 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

      • 20 Light Double DB Suitcase Deadlifts

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

    • Full Equipment

      • 500m Row

      • 20 Sit-ups

      • 20 Barbell Conventional Deadlifts (<95 / 135 / 185+)

      • 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!