Murph Prep
Warm Up/Mobility
Warm-up
3 sets
100 M Run
10 Air Squats
3 Sets
5 inchworms
10 hanging scap retractions
10 V Ups
100 M Run
10 Air Squats
3 Sets
5 inchworms
10 hanging scap retractions
10 V Ups
Strength
Metcon (Weight)
In the hole front squat + 1 1/4 front squat + front squat:
– 6 sets x (1+1+1) @ 85-100% 1RM Clean
– 6 sets x (1+1+1) @ 85-100% 1RM Clean
1 1/4 front squat = perform full front squat and rise 1/4 and back down.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 Minutes
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Air Squats
*divide movements as needed (partitioned or unpartitioned)
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Air Squats
*divide movements as needed (partitioned or unpartitioned)
Finisher
Metcon
3 sets
10 Windmills (each side)
10 Single Arm Upright Row (each side)
10 Dumbbell RDLs (each side)
10 Windmills (each side)
10 Single Arm Upright Row (each side)
10 Dumbbell RDLs (each side)
Strength
Snatch High Pull + Snatch (3x (1+1))
Perform the prescribed number of Snatch High Pulls followed by the number of Snatches
Snatch (3×1)
90-95%
Post Workout Mobility
2:00 Couch Stretch
2:00 Downward Dog to Upward Dog
2:00 Downward Dog to Upward Dog