Hi all,

Welcome to WEEK FIVE of our Murph Prep Cycle AND the second week of our Pull and Zone 2-focused segment.

May the Fourth be With You ⚫🤖⚔️ and Happy Cinco de Mayo 🇲🇽 if you celebrate!

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…

  • 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:

  • 6 sets, in 15 minutes

    • Bodyweight Only

      • 15 Air Squats (3 second descent) (or do 10 reps with a mini band just above your knees - same tempo)

    • DB Only

      • 7 Single DB Goblet 1 ¼ Squats

        • Descend all the way, come up slightly out of the bottom, descend to full depth again, then stand.

    • Full Equipment

      • 5 Double DB Front Rack 1 ¼ Squats

        • Descend all the way, come up slightly out of the bottom, descend to full depth again, then stand.

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

• MetCon:

  • AMRAP17 (As Many Rounds and Reps as Possible in 17 Minutes)

    • Bodyweight Only

      • 2 Inchworms + Push-up

      • 2 Single Leg Romanian Deadlifts per side (Left + Right = 1)

      • 2 Inchworms + Push-up

      • 4 Single Leg Romanian Deadlifts per side

      • 2 Inchworms + Push-up

      • 6 Single Leg Romanian Deadlifts per side

      • etc…

    • DB Only

      • 2 Single DB Devil’s Press (Left + Right = 2)

      • 2 Med Ball Cleans

      • 4 Single DB Devil’s Press

      • 4 Med Ball Cleans

      • etc…

    • Full Equipment

      • 3 Single DB Devil’s Press (Left + Right = 2)

      • 3 Med Ball Cleans

      • 6 Single DB Devil’s Press

      • 6 Med Ball Cleans

      • etc…

  • 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…

  • 10 Double Leg Glute Bridges with 2-sec hold at top

  • 10 Reverse Jackknives per side

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

• Strength:

  • EMOM15 (Every Minute on the Minute for 15 Minutes)

    • Bodyweight Only

      • Minute 1: 30 Running Mountain Climbers (Left + Right = 1)

      • Minute 2: 50’ Bear Walk 

      • Minute 3: 5 Bird Dogs per side (3-seconds per direction)

    • DB Only

      • Minute 1: 100 or 150m Run

      • Minute 2: 12 Tuck-ups

      • Minute 3: 8 Double DB Seated Strict Press

    • Full Equipment

      • Minute 1: 150m Run

      • Minute 2: 6 Strict Knees to Elbows or Strict Toes to Bar 

      • Minute 3: 8 Double DB Seated Strict Press

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

• MetCon:

  • Four Rounds For Time, capped at 15 minutes

    • Bodyweight Only

      • 10 Burpees (half or full are both OK)

      • 20 Band only Deadlifts (or Unweighted PVC Deadlifts)

      • 30 Scissor Kicks (15 per leg)

      • 40 Lateral Hops (40 per direction)

    • DB Only

      • 10 Burpees (half or full are both OK)

      • 15 Double DB Suitcase Deadlifts 

      • 20 Scissor Kicks with weight overhead (10 per leg)

      • 25 Lateral Jumps Over Two DBs (25 per direction)

    • Full Equipment

      • 20 Heavier Double KB Clusters

      • 5 Handstand Push-ups (option to go Strict)

      • 20 Box Jump Overs

    • 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 28 Minutes, aim for 5-6ish rounds

    • Bodyweight Only

      • :30 Inverted Plank Hold

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

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

      • 20 Sit-ups

      • 30 Plank Shoulder Taps (15 per side)

      • :40 Tuck Hold (aka Boat Pose)

    • DB Only

      • 12 Single DB Pull Throughs (12 per side) (encouraged to hover knees off the ground the whole time)

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

      • 12 Unweighted Reverse Lunges (6 per side)

      • 12 Single DB Goblet Reverse Lunges (6 per side)

    • Full Equipment

      • 12 Ring Rows (option to elevate feet for more intensity)

      • 12 Push-ups (Hand Release or Deficit)

      • 12 Double DB Suitcase Reverse Lunges (6 per side)

      • 12 Double DB Front Rack Reverse Lunges (6 per side)

  • 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…

  • 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:

  • 4 Rounds, in 12 minutes

    • Bodyweight Only

      • 12 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

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

      • 4 Ring Rows

    • Full Equipment

      • 4-6 Weighted Pull-ups

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

• MetCon:

  • AMRAP24 (As Many Rounds and Reps as Possible in 24 Minutes)

    • Bodyweight Only

      • 30 Plank Jacks (or 200m run)

      • 30 Sit-ups

      • 30 Plank Hip Taps (30 per side)

      • 50’ Crab Walk + 50’ Reverse Crab Walk

    • DB Only

      • 200m Run

      • 20 Jackknives (10 per side)

      • 20 Light Single DB Goblet Squats

      • 100’ Double DB Farmer’s Carry

    • Full Equipment

      • 200m Run (option to Row 250m instead)

      • 20 Med Ball Sit-ups (arms locked overhead)

      • 20 Light Barbell Front Squats

      • 100’ Double KB Offset Overhead Carry (switch halfway)

  • 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!

  • 10RFT (Ten Rounds For Time - capped at 35 Minutes)

    • Bodyweight Only

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

      • 12 Air Squats

      • 18 Sit-ups

    • DB Only

      • 5 Alt. Single DB Hang Snatch (<15 / 25 / 35+)

      • 10 Alt. Single DB Hang Snatch

      • 15 Alt. Single DB Hang Snatch

      • …

      • 50 Alt. Single DB Hang Snatch

      • *CALLOUT: Do 1 Wall Walk or Box Walk after each round

    • Full Equipment

      • 5 Alt. Single DB Hang Clean + Jerk (<25 / 35 / 50+)

      • 10 Alt. Single DB Hang Clean + Jerk

      • 15 Alt. Single DB Hang Clean + Jerk

      • …

      • 50 Alt. Single DB Hang Clean + Jerk

      • *CALLOUT: Do 2 Wall Walks after each round

  • Log time it took to complete all work, denoting variations and weights used 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!