Monday, May 29, 2023
Group Warmup (10 min): 3 rounds of 10 glute bridges, 20 jumping jacks, 10 fire hydrants/side
Murph as Rx’d is:
1 mile run
100 pullups, 200 pushups, 300 air squats (partitioned as so desired–most folks do rounds of 5 pulls, 10 push, 15 squats)
1 mile run
Scaling options:
1) Easiest one is a half workout: 800m run (sub 1000m row or 4 min bike), 10 rounds of 5 pullups/ring rows, 10 pushups, 20 air squats, 800m run. This is a great option if you have been training a few months but don’t feel up to a full version yet. You can add 1 min of cardio (bike, row, 200, jog) at the end of each round to add a little extra time to the workout without crushing your muscles.
2) Movement substitutions to diversify muscular fatigue
*For pullups, sub in ring rows, db rows, heavy kb swings…mix it up so you don’t get the pulling muscles too fatigued
*For pushups, sub in DB Floor Press, Ring Rows, Situps…again, mix it up! Pushups are usually where folks hit failure first.
*For squats, sub in KB Swings every other round
Tuesday, May 30, 2023
Warmup (10 min): 3 rounds 10 ball slams or swings, 15 broken table/side
Strength (25 min): 5-7 rounds
Lift: Squat or Hip Thrust 50-65% x 8
5×5 do 1 warmup set then 4-6×5
Joint: 20 Light KB Swings OR 12 Fire Hydrants/Side
Abs: 10-15 Weighted Crunches (use 10-20 lb slamball held across chest)
FUN 1:00–outdoor run, light Prowler (90), ski erg/battle ropes, wallballs/slams, med ball tosses
Conditioning 25 min
With partner or two, 15 min rounds of
Med.Slamball lunges (overhead or front rack) while partner does 12-15 situps. Switch
:30 jumprope or burpees while partner does KB swings. Switch|
Partner Plank :30-:60
Partner Wall Sit :20-:30
Wednesday, May 31, 2023
Warmup (5 min): Bring Sally Up
Strength (25 min): 5-7 rounds Bench Skill: Leg Drive, Press Skill: Head Through
Lift: Bench/Press 50-65% x 5
5×5 do 1 warmup set then 4-6×5
Abs: Wall Sit :20-:30 *Scale do 5 Bus Drivers/side w/10 lb plate
Assist: Split Squat, 8-12/side *Use AbMat to reduce ROM as needed
FUN 1:00–outdoor run, light Prowler (90), ski erg/battle ropes, wallballs/slams, med ball tosses
Conditioning (30 min): 20 min AMRAP
Fitness: 20 KB Swings, 20 glute bridges, 1:30 bike, 20 band pullthroughs
Performance: 20 Ball Slams, 20 stepups, 1:30 row, 20 swings
Sport: 20 Wallballs, 20 box jumps, 400m run, 20 swings
Thursday, June 1, 2023
Warmup (10 min): 3 rounds 10 pushups or :20 plank, 10 ring rows or overhead swings, :30 cardio
Strength (25 min): 5-7 rounds Bench Skill: Leg Drive, Press Skill: Head Through
Lift: Bench or Press 50-65% x 5
5×5 do 1 warmup set then 4-6×5
Oppositional Lift: DB overhead or floor press, light weight sets of 8-12
Joint: 1×15 Lock Big 3 w/light plates
Grip: Offset KB Carries Down & Back Turf, Fast Strides
Conditioning (25 min):
1) With partner, alternate DB Thrusters (35/20) & Pushups, from 7-1
(Fitness: Goblet Squats and Pushups)
2) With a partner, complete
a) Prowler Push down & back while Partner does KB Swings, switch
b) 25 Wallballs while partner holds plank, switch
c) Row or Jumprope :40 while partner does air squats, switch
Friday June 2, 2023
Warmup (5 min): Quick Dynamic on Turf
Butt-kicks, High-knees, Zombie Walks (straight leg toe touches),Side Shuffle (down and back)
Over the fence, Under the fence (get low!), Walking Lunges
Strength (30 min): 6 rounds–Deadlift max reps, Holds, Easy Cardio
Deadlift progression 5×5 or 50, 60, 70 % x 5, 80% x 4, 85 % x 3-4, 90% x max reps
Fitness: Deadlift, 10 Slams, Arms Only Broken Table 10/side, 1-1:15 easy cardio
Performance: Deadlift, 15 Swings, Broken Table 10/side, 1-1:30 easy cardio
Sport: Deadlift, 12-15 OH Swings, Broken Table Hold :20/side, 1-1:30 easy cardio
Conditioning (25 min): 15 min AMRAP
Fitness: 20 squats, 20 glute bridges, 10 crunches, 1:30 light cardio
Performance: 12 DB goblet squats, 12 situps, 12 pushups, 1:00 cardio
Sport: 12 Back Squats (30-40%), 12 abmat situps, 8 Pullups, 200m run
Saturday June 3, 2023
Conditioning (25 min): 20 min work
Fitness: 20 KB Swings,10 Russian Twists/Side, :30 glute bridges, :30 plank
Performance: 20 KB Swings, 15 Russian Twists/Side, :30 mountain climbers, :30 plank
Sport: 20 OH KB Swings, 20 abmat situps, :30 burpees, :30 side plank
