Hi all,

Welcome to the SEVENTH and FINAL week of our Murph Prep Cycle.

This week we will pull it all together with a Pull, Push, Squat, Zone-2 extravaganza before Memorial Day’s workout.

Let’s get into it.

Day 1 

• Mobility / Range of Motion Development

  • Low Runners Lunge

  • World’s Greatest Stretch + Hamstring Stretch

  • Deep Squat Hold (assisted)

  • Adductor Rock Backs

• 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

• Capacity:

  • In 28 Minutes, shoot for 6-7 rounds

    • Bodyweight Only

      • 12 Unweighted Split Squats per side

      • 18 Plank Shoulder Taps per side

      • 12 Unweighted Reverse Lunges per side

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

    • DB Only

      • 12 Single DB Goblet Split Squats per side

      • 18 Plank Shoulder Taps per side

      • 12 Single DB Goblet Reverse Lunges per side

      • 6 Double DB Floor Press right into Max Unbroken Push-ups

    • Full Equipment

      • 6 Double DB Suitcase Bulgarian Split Squats per side (3-second descent)

      • 18 Plank Shoulder Taps per side

      • 50’ Sandbag Walking Lunges

      • 6 Alternating Double DB Bench Press per side right into Max Unbroken Hand Release Push-ups

  • Log the number of 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)

• Strength:

  • 5 Rounds in 12 Minutes

    • Bodyweight Only

      • 10 Band only Deadlifts (or Unweighted PVC Deadlifts) right into…

      • 10 Double Leg Glute Bridges with 2-sec hold at the top of each rep)

    • DB Only

      • 10 Double DB Romanian Deadlift Eccentrics (minimum 5-second descent)

    • Full Equipment

      • 10 Double KB Romanian Deadlift Eccentrics (minimum 5-second descent)

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

• MetCon:

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

    • Bodyweight Only

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

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

      • 9 Forward Lunges per side

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

    • DB Only

      • 6 Single DB Front Squats (switch DB side after 6 reps and repeat on other side)

      • 6 Double DB Push Press

      • 12 Burpees

    • Full Equipment

      • 12 Barbell Front Squats (<45 / 85 / 115)

      • 6 Barbell Push Press

      • 12 Burpee Broad Jumps

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

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

    • Bodyweight Only

      • 6 Strict Pull-ups (can sub 12 Inverted Row or Thread the Needle listed below)

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

      • 12 Tuck-ups

      • :40 Plank Jacks

      • :40 Alternating Plank-ups

      • :40 Split Squat Isometric Hold (:20 sec per side)

    • DB Only

      • 8 Strict Pull-ups (can sub 16 Inverted Row or Pull Throughs listed below)

        • 8 Single DB Pull Throughs (8 per side)

      • 16 V-ups

      • 150m run

      • :40 Pike Hold

      • 8 Single DB Goblet Split Squats (8 per side)

    • Full Equipment

      • 8 Weighted Pull-ups

      • 8 Strict Toes-to-Bar

      • Echo Bike Sprint (12 cals / 15 cals)

      • 8 Handstand Push-ups (or 4 Wall Walks)

      • 8 Double DB Suitcase Weighted Step-ups (8 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:

  • 4 Rounds, in 12 minutes - LAST COMPLETED 5/16/2025

    • Bodyweight Only

      • 15 Unweighted Strict Press with PVC right into…

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

    • DB Only

      • 2 Double DB Strict Press right into…

      • 4 Double DB Push Press 

    • Full Equipment

      • 2 Barbell Strict Press right into…

      • 4 Barbell Push Press 

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

• MetCon:

  • Tabata (:20 on / :10 off, 8 total times through for each movement). That means this workout is 19:00 total. Do all 8 sets of jump rope in the first 4 minutes, Rest 1 minute, then move on….

    • Bodyweight Only

      • Tabata Jump Rope Reps 

        • (can sub lateral hops over a line)

      • Rest 1:00

      • Tabata Unweighted Reverse Lunges

      • Rest 1:00

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

      • Rest 1:00

      • Tabata Air Squats

    • DB Only

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

      • Rest 1:00

      • Tabata Jumping Lunges

      • Rest 1:00

      • Tabata Burpees

      • Rest 1:00

      • Tabata Light Single DB Thrusters (4 sets per arm)

    • Full Equipment

      • Tabata Double Unders

      • Rest 1:00

      • Tabata Box Jumps (20” / 24”)

      • Rest 1:00

      • Tabata Row Erg for Cals (don’t reset the monitor)

      • Rest 1:00

      • Tabata Wall Ball Shots (14/20) (9’/10’)

  • Log total reps completed for each of the four movements as four separate scores, 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

• Shake-out Day!

  • EMOM35 (Every Minute on the Minute for 35 Minutes)

    • Bodyweight Only

      • Minute 1: :45 Deep Squat Hold (rig-assist is OK)

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

      • Minute 3: 100m light jog

      • Minute 4: :30 Hand Plank

      • Minute 5: 12 Unweighted Russian Twists (12 per side)

    • DB Only

      • Minute 1: :45 Single DB Goblet Deep Squat Hold

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

      • Minute 3: 100-150m light jog

      • Minute 4: :45 Plank Shoulder Taps

      • Minute 5: 12 Single DB Russian Twists (12 per side)

    • Full Equipment

      • Minute 1: :45 Air Squats

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

      • Minute 3: 150m Run

      • Minute 4: :45 Alternating Plank-ups

      • Minute 5: 12 Slamball Russian Twists (12 per side)

  • Log a checkmark if you completed all of the rounds and reps, adding weight and variations 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!