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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