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.
Day 1 (Benchmark)
1) Couplet – 2 Movement Benchmark Workout (Conditioning)
Benchmark = Choose a “Couplet” workout from Beyond the Whiteboard
2) Work on a weightlifting skill for 10 min.
Weightlifting Skills = Holds (overhead squat, holds at the knee, etc.) and drills (snatch balance, Sots press, etc.) that improve positioning and transitioning between phases in lifts.
Day 2
1) Clean and Jerk Workout (Dynamic Effort 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.
Dynamic Effort Strength = Use weights that are 40 to 70% of 1 rep max. Perform 7 to 20 sets of 1 to 5 reps at specific intervals (every 30 sec, 45 sec, 1 min, 1:30, etc.). Complete the reps with as much as speed, acceleration, and quality form as possible.
2) Work on a gymnastics skill for 10 min.
Gymnastics Skills = Swings (rings or bars), holds (handstand, L-sits, etc.), and movements that you would like to be more proficient at (butterfly pull-ups, handstand walking, etc.)
Day 3
1) Singlet – 1 Movement Workout (Conditioning)
Either do 2 separate workouts for 2-4 minutes each, or complete 1 workout for 5-10 minutes.
2) Complete a 10 minute EMOM of two movements that you would like to improve.
Do one movement in odd minutes and the other movement in even minutes.
Day 4
1) Deadlift Workout (Max Effort Strength)
Mixed Grip Deadlift, Sumo Deadlift, Clean Grip Deadlift, Snatch Grip Deadlift
Max Effort Strength = 4×8, 5×5, 5×3, 6×2, 7×1, 10×1, etc.
2) Work on a gymnastics skill for 10 min.
Gymnastics Skills = Swings (rings or bars), holds (handstand, L-sits, etc.), and movements that you would like to be more proficient at (butterfly pull-ups, handstand walking, etc.)
Day 5
1) Triplet – 3 Movement Workout (Conditioning)
2) Work on a weightlifting skill for 10 min.
Weightlifting Skills = Holds (overhead squat, holds at the knee, etc.) and drills (snatch balance, Sots press, etc.) that improve positioning and transitioning between phases in lifts.
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.
Recovery Week: Everything this week will be performed as lesser intensity to facilitate physical and mental recovery.
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.
Recovery: Do not perform the workouts for time or reps. Simply move through the movements with quality.
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.
Recovery: Perform reps for quality with 40-60% of 1 rep max weight.
Day 3
Triplet – 3 Movement Workout (Conditioning)
Recovery: Do not perform the workout for time or reps. Simply move through the movements with quality.
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.
Recovery: Perform reps for quality with 40-60% of 1 rep max weight.
Day 5
Monostructural Medium Duration Workout (Conditioning)
Monostructural = Run, Bike, Swim, Row
Medium Duration = Efforts take 4:00 to 15:00
Recovery: Do not perform the workout for time or distance. Simply move with quality.
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 (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 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
Couplet – 2 Movement Workout (Conditioning)
Day 4
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 5 (Benchmark)
4 or More Movement Benchmark Workout (Conditioning)
Benchmark = Choose a “Chipper” workout from Beyond the Whiteboard
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
4 or More Movement Workout (Conditioning)
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
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 (Benchmark)
1) 1 Rep Max Back Squat, Front Squat, or Overhead Squat
2) 20 Minutes of SLIPS
SLIPS = Scales, L-Sits, Inversions, Planks, Stretching
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
Triplet – 3 Movement Workout (Conditioning)
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 (Benchmark)
Monostructural Endurance Benchmark (Conditioning)
Monostructural = Run, Bike, Swim, Row
Endurance Duration = Efforts take more than 15:00
Benchmark = Choose an “Endurance” workout from Beyond the Whiteboard
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.
Day 1
Couplet – 2 Movement Workout (Conditioning)
Day 2 (Benchmark)
1) Establish a 1 Rep Max Snatch
2) Practice SLIPS for 20 minutes
SLIPS = Scales, L-Sits, Inversions, Planks, Stretch
Day 3
4 or More Movement Workout (Conditioning)
Day 4
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 5
Singlet – 1 Movement Workout (Conditioning)
Either do 2 separate workouts for 2-4 minutes each, or complete 1 workout for 5-10 minutes.
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 