Author: botiller19

Day 1

Couplet – 2 Movement Workout (Conditioning)

Day 2

4 or More Movement Workout (Conditioning)

Day 3

Snatch Workout (Strength)

Hang Snatch, Full Snatch, Power Snatch, Squat Snatch, Snatch Balance, Snatch High Pulls, or any other movement that improves the Snatch.

Strength = 4×8, 5×5, 5×3, 6×2, 7×1, 10×1, Every Minute on the Minute (EMOM) for 10 minutes, etc.

Day 4

Triplet – 3 Movement Workout (Conditioning)

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.

Day 1

Triplet – 3 Movement Workout (Conditioning)

Day 2

Couplet – 2 Movement Workout (Conditioning)

Day 3

Singlet – 1 Movement Workout (Conditioning)

Either do 2 separate workouts for 2-4 minutes each, or complete 1 workout for 5-10 minutes.

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

Triplet – 3 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.

Day 1

Press Workout (Strength)

Strict Press, Bench Press, Push Press

Strength = 4×8, 5×5, 5×3, 6×2, 7×1, 10×1, Every Minute on the Minute (EMOM) for 10 minutes, etc.

Day 2

Triplet – 3 Movement Workout (Conditioning)

Day 3

Couplet – 2 Movement Workout (Conditioning)

Day 4

Monostructural Endurance Workout (Conditioning)

Monostructural = Run, Bike, Swim, Row

Endurance Duration = Efforts take more than 15:00

Day 5

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.

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.

Day 1

Singlet – 1 Movement Workout (Conditioning)

Either do 2 separate workouts for 2-4 minutes each, or complete 1 workout for 5-10 minutes.

Day 2

Snatch Workout (Strength)

Hang Snatch, Full Snatch, Power Snatch, Squat Snatch, Snatch Balance, Snatch High Pulls, or any other movement that improves the Snatch.

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

Couplet- 2 Movement Workout (Conditioning)

Day 5

4 or More 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.

Day 1

Couplet – 2 Movement Workout (Conditioning)

Day 2

Monostructural Sprint Workout (Conditioning)

Monostructural = Run, Bike, Swim, Row

Sprint = Efforts take less than 4:00 and are done in intervals (4 x 800m Run, Rest 2:00; 6 x 500m Row, Rest 1:30, etc.)

Day 3

Squat Workout (Strength)

Back Squat, Front Squat, Overhead Squat, Goblet Squat, etc.

Strength = 4×8, 5×5, 5×3, 6×2, 7×1, 10×1, Every Minute on the Minute (EMOM) for 10 minutes, etc.

Day 4

Triplet – 3 Movement Workout (Conditioning)

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.

Day 1

Triplet – 3 Movement Workout

Day 2

Couplet – 2 Movement Workout

Day 3

4 or More Movement Workout

Day 4

Triplet – 3 Movement Workout

Day 5

Couplet – 2 Movement Workout

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.

Day 1

Singlet – 1 Movement Workout

Either do 2 separate workouts for 2-4 minutes each, or complete 1 workout for 5-10 minutes.

Day 2

Triplet – 3 Movement Workout

Day 3

Couplet – 2 Movement Workout

Day 4

4 or More Movement Workout

Day 5

Triplet – 3 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.

Day 1

Singlet – 1 Movement Workout

Either do 2 separate workouts for 2-4 minutes each, or complete 1 workout for 5-10 minutes.

Day 2

Clean and 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 (Benchmark)

1) Find a 1 Rep Max of Bench Press, Push Press, or Strict Press

2) Practice SLIPS for 20 minutes

SLIPS = Scales, L-Sits, Inversions, Planks, Stretching

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.

Day 1

Monostructural Sprint Workout

Monostructural = Run, Bike, Swim, Row

Sprint = Efforts take less than 4:00 and are done in intervals (4 x 800m Run, Rest 2:00; 6 x 500m Row, Rest 1:30, etc.)

Day 2

Snatch Workout (Strength)

Hang Snatch, Full Snatch, Power Snatch, Squat Snatch, Snatch Balance, Snatch High Pulls, or any other movement that improves the Snatch.

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

Squat Workout (Strength)

Front Squat, Back Squat, Overhead Squat

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.

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.