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Movements for 5/2-5/8/2022

TO SEE FULL PROGRAMMING CLICK ON THE "WORKOUTS" ICON



MURPH DINNER GET-TOGETHER!

  • Saturday, May 14th

  • 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:

  • Power Snatch

  • Overhead Squat

CONDITIONING:

  • Snatch


WEDNESDAY


STRENGTH:

  • Clean

  • Clean Grip Deadlift

CONDITIONING:

  • Deadlift

  • Handstand Push Up

  • Airdyne Bike

THURSDAY


STRENGTH:

  • Push Jerk

  • Split Jerk

CONDITIONING:

  • Row

  • Wall Ball

  • Chest To Bar Pull Up


FRIDAY


CONDITIONING:

  • Run / Bike Erg

  • Double Under

  • Sit Up

  • Push Up

  • Goblet Lunge Lunge Squat

  • Waiter Carry

  • Rope Climb / Burpee


SATURDAY


CONDITIONING:

  • Toe To Bar

  • Power Clean

  • Burpee Pull Up

  • Farmer Carry

ACCESSORY:

  • Bodybuilding Pump Session


SUNDAY


CONDITIONING:

  • Coach's Choice Hero Workout

  • Optional Bike Erg Workout




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