05.12.2023

Strength
Front Squats x 5 sets
1-2 reps heavy
build with 2 reps until you can't hit the second rep. Start around your 60%
 
WOD
Murph Prep
10 rounds
6 pull ups
12 push ups*
18 squats
200m run
* break this up between the other movements or scale the reps accordingly*

05.01.2023

Primer- 2 sets with light to moderate DB or KB
1. 8 each side split squats
2. 8 each side posted RDL- put foot on the wall
3. 8 each side eccentric calf raises
4. 8 each side Cossack squats
 
 
 
Strength
Wendler week 4 cycle 2
Deload 
deadlifts
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%

 
WOD
Murph Prep
4 rounds for time
400m run
3 rounds of 
4 pull ups
8 push ups
12 air squats

05.19.2022

Warm Up
3 sets
200m run
5 each side perfect stretch
10 med ball chest passes to wall
10 each side banded lateral steps + 5 banded squats


Strength
Super set these 3 times
A. PVC with banded KBs hanging -strict press x 10 reps + 20 second hold on last rep
B. Single arm ring rows; 20X0, 8-10 reps per side https://youtu.be/w4Jhh82Ilos




WOD- from
#bearkomplex
"Murph EMOM"

EMOM 20 minutes with a vest or not
minutes 1-5
1 pull up + 2 push ups + 3 squats
minutes 6-15
2 pull ups + 4 push ups + 6 squats
minutes 16-20
1 pull up + 2 push ups + 3 squats

running
4 x 200m with a vest or not
Rest is 1:1