Murph Prep Monday 5/16
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
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
Warm-up
Warm-up
5:00 Cardio (your choice)
EMOM perform 5-10 air squats
-then-
2 Sets
5 inchworms
10 hanging scap retractions
1 set (at workout pace)
2 Strict Pull-Up
4 Push-Up
6 Air Squat
*All w/20lb/14lb vest
Metcon
Metcon (AMRAP – Reps)
25 Min Partner AMRAP
5 Strict Pull-Up
10 Push-Up
15 Air Squat
*All w/20lb/14lb vest.
-Switch rounds back and forth with your partner-
5 Strict Pull-Up
10 Push-Up
15 Air Squat
*All w/20lb/14lb vest.
-Switch rounds back and forth with your partner-
Finisher
Metcon
1-2 Rounds
10 Barbell Strict Press @ 50-60% of 1rm or heavy single
10 Bottom-Up Single Arm Standing KB Press (each side) @ moderate weight
10 DB Snow Angel Raise @ light weight
15 GHD Hip Extension
10 DB Box Step-Ups (each side) @ moderate weight
10 Barbell Strict Press @ 50-60% of 1rm or heavy single
10 Bottom-Up Single Arm Standing KB Press (each side) @ moderate weight
10 DB Snow Angel Raise @ light weight
15 GHD Hip Extension
10 DB Box Step-Ups (each side) @ moderate weight
-Rest 2 min b/t round-
Metcon
3 Sets:
20 Feet Anchored Sit Ups
40 Flutter Kicks (each leg)
60 Sec Hollow Hold
-Rest 1:00 B/T Sets-
20 Feet Anchored Sit Ups
40 Flutter Kicks (each leg)
60 Sec Hollow Hold
-Rest 1:00 B/T Sets-
Post Workout Mobility
:30 Chest Stretch (each side)
:30 Seated QL Stretch (each side)
1:00 Frog Stretch