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Movements for 5/9-5/15/2022

TO SEE FULL PROGRAMMING CLICK ON THE "WORKOUTS" ICON



MURPH DINNER GET-TOGETHER!

  • Saturday, May 21st

  • 3pm to 6pm

  • Pick up your Murph apparel & eat as a community!

  • Ge to know the people you don't!

  • Raffle off free merchandise, supplements, gym credit, and more!


PROGRAMMING INFORMATION


Strength Cycle Information

This will be a 9-week cycle, focusing more on the heavier Olympic lifting (Snatch/Clean), looking to lift 3 days a week while mixing in some Jerks, Front Squats, and Deadlifts. We want the focus to be on replicating good quality lifts, rep after rep. The Jerk is separated from the Clean to fixate on one movement at a time.


MONDAY


CONDITIONING:

  • Run

  • Pull Up

  • Push Up

  • Air Squat

TUESDAY


STRENGTH:

  • Snatch Balance

  • Snatch

CONDITIONING:

  • Deadlift

  • Box Jump


WEDNESDAY


STRENGTH:

  • Clean

CONDITIONING:

  • Row

  • Wall Ball

THURSDAY


STRENGTH:

  • Split Jerk

CONDITIONING:

  • Double Under

  • GHD Sit Up

  • Power Clean


FRIDAY


CONDITIONING:

  • Airdyne

  • Medicine Ball Lunge

  • Slider Tuck In

  • Wall Ball

  • Hang Dumbbell Clean

  • Dumbbell Burpee

  • Run

  • Rope Climb / Burpee


SATURDAY


CONDITIONING:

  • Row

  • Push Press

  • Kettlebell Lunge

  • Run

ACCESSORY:

  • Bodybuilding Pump Session


SUNDAY


CONDITIONING:

  • Coach's Choice Hero Workout

  • Optional Bike Erg Workout




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