FINAL MONTH OF MURPH PREP
This final month is all about putting everything together. We’ve help you build the strength, now we focus on using it efficiently through better pacing, smarter sets, and consistent movement.
Our weeks are structured to help you perform, not just work hard. Strength is still a priority early in the week, longer workouts midweek build endurance, and weekends will give you a chance to practice sustained effort in a team environment.
As we get closer to Murph, we’ll start to reduce volume so your body can recover while staying sharp.
The goal: feel confident, move consistently, and be ready to take on Murph without hesitation.
STRENGTH:
A1. Strict Press 5×5
A2. Ring Rows 5×8
WORKOUT:
4 Rounds:
2:30 ON / 1:30 OFF
10 Alt DB Snatch
10 V-Up
Max Cal Bike
RECOVERY:
Child’s Pose w/ Lat Reach
Cross-Body Posterior Shoulder Stretch