Day 1 (Benchmark)
Murph Memorial Day Workout
Run 1 Mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 Mile
Partition the pull-ups, push-ups, and squat however you would like (10-20-30 for 10 rounds, 5-10-15 for 20 rounds, 4-8-12 for 25 rounds, etc).
Day 2
Clean and/or Jerk Workout (Strength)
Hang Clean, Full Clean, Power Clean, Squat Clean, Push Jerk, Split Jerk, or any other movement or combination of movements that improves the Clean and Jerk.
Strength = 4×8, 5×5, 5×3, 6×2, 7×1, 10×1, Every Minute on the Minute (EMOM) for 10 minutes, etc.
Day 3
Triplet – 3 Movement Workout (Conditioning)
Day 4
Deadlift Workout (Strength)
Mixed Grip Deadlift, Sumo Deadlift, Clean Grip Deadlift, Snatch Grip Deadlift
Strength = 4×8, 5×5, 5×3, 6×2, 7×1, 10×1, Every Minute on the Minute (EMOM) for 10 minutes, etc.
Day 5
Couplet- 2 Movement Workout (Conditioning)
Warm-up and Cool Down
Warm-up: Spend 10 to 20 minutes dynamic stretching and warming up movements in the workout before the workout.
Cool Down: Spend 10 to 20 minutes static stretching after the workout.
320 Gym 