Hi all,

Welcome to WEEK FOUR of our Murph Prep Cycle AND the first week of our Pull and Zone 2-focused segment. We have only four more full weeks before Murph hits.

By the way, here is the story of Lt. Michael Murphy. I’ll circle back and mention it again on Memorial Day.

Have a good week!

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…

  • 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)

• Strength:

  • 6 sets, in 15 minutes

    • Bodyweight Only

      • 10 Ring Rows

        • (A good variation for at home is the “Towel Ring Row”. Tie a knot on one end, shut the tied end into a door, then “ring” row from the other end)

    • DB Only

      • 4 Pull-ups (Strict or Banded) right into…

      • 4 Ring Rows

    • Full Equipment

      • 8 Pull-ups (Strict or Weighted)

    • Log reps variations completed (reps do NOT have to be unbroken).

• MetCon:

  • Six Rounds for Time, capped at 18 minutes

    • Bodyweight Only

      • 10 Mountain Climber Push-ups

      • 10 Air Squats

      • 10 Plank Hip Taps (Left + Right = 1)

      • :90 Jump Rope

    • DB Only

      • 8 Renegade Row Push-ups

      • 10 Air Squats

      • 12 Russian Twists with DB (12 per direction)

      • :90 Jump Rope (Singles or Doubles are both OK)

    • Full Equipment

      • 8 Renegade Row Push-ups

      • 12 Wall Ball Shots

      • 16 Russian Twists with Med Ball (16 per direction)

      • 60 Double Unders

  • Log time it took to complete all rounds and reps, 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…

  • 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:

  • 5 Rounds in 20 Minutes. LAST COMPLETED 5/01/2024.

    • Bodyweight Only

      • 100’ Unweighted Walking Lunges

      • 8 Unweighted Windmills (8 per side)

    • DB Only

      • 100’ Light Double DB Suitcase Walking Lunges

      • 8 Light Single DB Windmills (8 per side)

    • Full Equipment

      • 100’ Double DB Suitcase Walking Lunges

      • 8 Single DB Windmills (8 per side)

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

• MetCon:

  • Three Rounds For Time, capped at 12 minutes

    • Bodyweight Only

      • 100m Run

      • 20 Band only Deadlifts (or Unweighted PVC Deadlifts)

      • 20 Plank Jacks

      • 20 Unweighted Russian Twists (20 per direction)

    • DB Only

      • 200m Run

      • 15 Double DB Suitcase Deadlifts 

      • 15 Tuck-ups (V-ups are OK too)

    • Full Equipment

      • 200m Run

      • 15 Barbell Conventional Deadlifts

      • 15 Toes-to-Bar

    • Log time it took to complete all rounds and reps, denoting variations and weights 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

  • 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:

  • In 30 Minutes, aim for 6+ rounds

    • Bodyweight Only

      • :30 Bear Pose

      • :30 Thread the Needle (option to hover knees off the ground)

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

      • 10 Hollow Rocks

      • 10 Box Dips (can do these with a chair instead)

      • :60 Wall Sit (rest as needed, but accumulate 1 minute)

    • DB Only

      • 8 Single DB Tripod Rows (8 per side)

      • 8 Single DB Push + Pull (8 per side) (make sure to hover knees off the ground)

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

      • :30 Tuck Hold

      • :30 Wall Sit (option to add weight)

    • Full Equipment

      • 8 Single Arm Ring Rows (8 per side)

      • 8 Single DB Push + Pull (8 per side) (make sure to hover knees off the ground)

      • 15 Hand Release Push-ups

      • :30 L-sit Hold (rest as needed, but accumulate :30)

      • :30 Bulgarian Split Squat Iso Hold (:30 per leg)

  • Log number of rounds and reps completed, adding 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:

  • 5 Rounds, in 15 minutes

    • Bodyweight Only

      • 8 Tempo Banded Curl + Press (5-seconds per direction)

      • 8 Adductor Rock Backs (8 per side)

    • DB Only

      • 6 Tempo Double DB Strict Press (3-second descent)

      • 8 Adductor Rock Backs (8 per side)

    • Full Equipment

      • 6 Tempo Barbell Strict Press (3-second descent)

      • 8 Adductor Rock Backs (8 per side)

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

• MetCon:

  • AMRAP18 (As Many Rounds and Reps as Possible in 18 Minutes)

    • Bodyweight Only

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

      • 50’ Bear Walk + 50’ Reverse Bear Walk

      • 50 Lateral Hops (Left + Right = 1)

    • DB Only

      • 20 Double DB Thrusters

      • 5 Wall Walks or 5 Handstand Negatives (5-second descent)

      • 10 Lateral Burpees Over DB

    • Full Equipment

      • 20 Cal Echo Bike

      • 10 Handstand Push-ups

      • 5 Heavier Barbell Clean and Jerks

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

  • For Time, capped at 32 Minutes - BREAK UP HOWEVER YOU WANT

    • Bodyweight Only

      • 200m Run

      • 25 Burpees (half burpees encouraged)

      • 50 Push-Ups (from knees encouraged)

      • 80 Unweighted Lunges (Left + Right = 2)

      • 80 Air Squats

      • 100 Sit-ups

      • 200m Run

    • DB Only

      • 400m Run

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

      • 65 Push-Ups (from knees or from toes are both OK)

      • 100 Unweighted Lunges (Left + Right = 2)

      • 100 Air Squats

      • 125 Sit-ups

      • 400m Run

    • Full Equipment

      • 400m Run

      • 50 Burpees (full burpees)

      • 100 Push-Ups (from toes)

      • 150 Unweighted Lunges (Left + Right = 2)

      • 150 Air Squats

      • 200 Sit-ups 

      • 400m Run

  • Log time it took to complete all work, denoting variations, rep schemes, and distances 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!