Hi all,

Welcome to WEEK SIX of our Murph Prep Cycle AND the third and final week of our Pull and Zone 2-focused segment.

Next week we will pull it all together with a Pull, Push, Squat, Zone-2 extravaganza - but before we get there - one more week of Pull and Zone-2 goodness.

Happy Mother’s Day to all the moms who receive this email! You all embody strength in so many ways. Appreciate you all!

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 - LAST PERFORMED 4/28/2025

    • 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 Chin-ups (Strict or Banded) right into…

      • 4 Ring Rows

    • Full Equipment

      • 8 Chin-ups (Strict or Weighted)

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

• MetCon:

  • EMOM20 (Every Minute on the Minute for 20 Minutes)

    • Bodyweight Only

      • Minute 1: 60 Jump Rope Reps (or 30 Lateral Hops per direction)

      • Minute 2: 4 TEMPO Reverse Snow Angels (5 seconds per direction)

      • Minute 3: 100m Run

      • Minute 4: :40 Hand Plank

    • DB Only

      • Minute 1: 60 Jump Rope Reps (Single Unders or Double Unders)

      • Minute 2: 12 DB Gorilla Rows (12 per arm)

      • Minute 3: 100-150m Run

      • Minute 4: :40 Alternating Plank-ups

    • Full Equipment

      • Minute 1: 80 Jump Rope Reps (Double Unders)

      • Minute 2: 12 Barbell Bent Over Rows

      • Minute 3: 150m run

      • Minute 4: :40 Handstand Hold

  • Log a checkmark if you completed all of the rounds and reps 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)

  • 3 Scorpions per side

• Strength:

  • 5 Rounds in 15 Minutes

    • Bodyweight Only

      • 20 Band only Deadlifts (or Unweighted PVC Deadlifts)

      • 20 Arm Circles per direction

    • DB Only

      • 6 Double DB Suitcase 1 ¾ Deadlifts 

      • 4 of each of Is / Ys / Ts

    • Full Equipment

      • 6 Double KB Suitcase 1 ¾ Deadlifts

      • 4 of each of Is / Ys / Ts

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

• MetCon:

  • For Time, capped at 10 minutes.

    • Bodyweight Only

      • 30-25-20-15-10-5

        • Air Squats

      • 16-13-10-7-4-1

        • Push-ups (from knees or from toes)

      • *Reps are as follows: 30 Air Squats + 16 Push-ups then 25 Air Squats + 13 Push-ups then 20 Air Squats + 10 Push-ups, etc…

    • DB Only

      • 30-25-20-15-10-5

        • Air Squats

      • 20-17-14-11-8-5

        • Push-ups (from knees or from toes)

      • *Reps are as follows: 30 Air Squats + 20 Push-ups then 25 Air Squats + 17 Push-ups then 20 Air Squats + 14 Push-ups, etc…

    • Full Equipment

      • 30-25-20-15-10-5

        • Air Squats

        • Push-ups (from toes or hand release)

      • *Reps are as follows: 30 Air Squats + 30 Push-ups then 25 Air Squats + 25 Push-ups then 20 Air Squats + 20 Push-ups, etc…

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

  • 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 5-6ish rounds

    • Bodyweight Only

      • 1:00 Thread the Needle (switch halfway, option to hover knees off the ground in a Bear Pose)

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

      • 20 Leg Lifts

      • 30 Plank Hip Taps (15 per side)

      • :40 Wall Sit

    • DB Only

      • 8 Single DB Pull Throughs (8 per side)

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

      • 12 Box Dips (can also do with rings or a dip station)

      • 12 Single DB Goblet Squats 

      • :30 Hollow Hold

    • 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)

      • 8 Strict Ring Dips

      • 8 Double DB Front Rack 1 ¼ Squats 

      • 8 Pikes on a Rower

  • 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:

  • 4 Rounds, in 12 minutes

    • Bodyweight Only

      • 15 Unweighted Strict Press with PVC right into…

      • 3 TEMPO Birddogs per side (Three seconds per direction)

    • DB Only

      • 4 Double DB Strict Press right into…

      • 6 Double DB Push Press 

    • Full Equipment

      • 4 Barbell Strict Press right into…

      • 6 Barbell Push Press 

    • Log weight used for your heaviest successful (and unbroken) round.

• MetCon:

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

    • Bodyweight Only

      • 200-300m Run

      • 20 Unweighted Russian Twists (20 per direction)

      • 20 Scissor Kicks (10 per leg)

      • 60 Jump Rope Reps 

      • Rest 1:00

    • DB Only

      • 300-400m Run

      • 20 Single DB Russian Twists (20 per direction)

      • 20 Tuck-ups (or 12 V-ups)

      • 80 Jump Rope Reps (Single Unders or Double Unders)

      • Rest 1:00

    • Full Equipment

      • 400m Run (option to Row 500m instead)

      • 20 Jackknives (10 per side)

      • 20 Toes-to-Bar

      • 100 Jump Rope Reps (Double Unders)

      • Rest 1:00

  • 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!

  • AMRAP25 (As Many Rounds and Reps as Possible in 25 Minutes)

    • Bodyweight Only

      • Round 1:

        • 3 Banded Pull Aparts

        • 3 Half Burpees

        • 3 Air Squats

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

      • Round 2:

        • 6 Banded Pull Aparts

        • 6 Half Burpees

        • 6 Air Squats

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

      • Round 3:

        • 9 Banded Pull Aparts

        • 9 Half Burpees

        • etc., etc…

      • CALLOUT: After every round, do 3 Inchworm Press-ups (these reps STAY AT 3 THE WHOLE WORKOUT).

    • DB Only

      • Round 1:

        • 3 Pull-ups (kipping, jumping, or banded pull-ups are all OK)

        • 3 Burpees

        • 3 Single DB Hang Power Cleans per side

      • Round 2:

        • 6 Pull-ups

        • 6 Burpees

        • 6 Single DB Hang Power Cleans per side

      • Round 3:

        • 9 Pull-ups

        • 9 Burpees

        • etc., etc…

      • CALLOUT: After every round, do 6 Push-ups (these reps STAY AT 6 THE WHOLE WORKOUT).

    • Full Equipment

      • Round 1:

        • 3 Chest-to-Bar Pull-ups

        • 3 Burpee Box Jumps

        • 3 Single DB Hang Power Cleans per side

      • Round 2:

        • 6 Chest-to-Bar Pull-ups

        • 6 Burpee Box Jumps

        • 6 Single DB Hang Power Cleans per side

      • Round 3:

        • 9 Chest-to-Bar Pull-ups

        • 9 Burpee Box Jumps

        • etc., etc…

      • CALLOUT: After every round, do 6 Hand Release Push-ups (these reps STAY AT 6 THE WHOLE WORKOUT).

  • 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!