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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