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