Murph Prep

Warm Up/Mobility
Pre Class Mobility (Banded 7’s & Hip)
1. Crossover Symmetry Activation
OR Banded 7s – perform 7 reps of each movement
7 Banded Pull aparts
7 Diagonal Pulls R
7 Diagonal Pulls L
7 Behind the Neck Press
7 Elbow tucked in ribs Pull apart
7 Shoulder Presses
7 Lat Pull Downs

2. Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats

5:00 Cardio (your choice)
EMOM perform 5 air squats


1 Sets
5 Ring Rows (Or body rows)
5 inchworms
10 hanging scap retractions

We are keeping the warm up slightly shorter since we have such a long metcon

2 Strict pull ups
4 Push ups
6 Air Squats

With a vest, if you are wearing that in the workout

15:00 Each Set
11:00-12:00 Optimal
Metcon (Time)
Murph Prep Monday:
5 rounds
10 Strict pull ups
20 Push ups
30 Air Squats
-Rest 5 Minutes-
10 rounds
5 Strict pull ups
10 Push ups
15 Air Squats
*Perform with 20/14 vest

2- 3 Sets For Quality:
15 Overhead Plate Situps
30yd Isolateral DB Farmer Carry (Right Side)
30yd Isolateral DB Farmer Carry (Left Side)
15 Dip Support Leg Raises
30yd Isolateral Overhead DB Carry (Right Side)
30yd Isolateral Overhead DB Carry (Left Side)
15 V-ups

*Do multiple sets (no more than 4) if you have the time.

Metcon (Distance)
7 Sets:
10 Stroke Controlled Acceleration
50m Easy Pace
*No rest between reps or sets.

Main Workout:
100m at 98%,
30 Sec Easy Pace
150m at 105%,
-Rest 3 Min-
100m at 98%,
1 Min Easy Pace
150m at 110%
-Rest 3 Min-
100m at 98%,
1 Min Easy Pace,
150m Sprint at Max Effort

Warm-Up: Focus on hitting the same peak during each of the 10 stroke intervals.

Main Workout: Focus on your technique during the 100m controlled sprints.

Score: 150m sprint at max effort finishing time.