Focus
- Macro: Murph Prep
- Expect to spend the month preparing for the Hero workout, Murph. You will see an increase in volume with movements like running, pull-ups, push-ups, and squats (not always together).
- We will also test Cindy as a CAP benchmark.

- Start slow and gradually pick up the pace as you get warm.
- Increase the barbell load during the last three rounds of the warm-up to find your starting workout weight.

Stimulus & Goals
- Heavy day paired with Murph prep.
- Use a moderate-to-heavy bench press load; unbroken reps.
- 50+ pull-ups across 5 rounds in sets of 10+; beginners may perform fewer reps to focus on technique.
- If you know you could accumulate more than 15 reps each round, consider scaling up to weighted chest-to-bar pull-ups.

Strategy
- If you are using the butterfly kip, let your legs dictate the speed and pace. The arms are simply along for the ride.
- If you are using the gymnastics kip, focus on the push away from the top of each rep.

Modifications
Bench press | Load, dumbbell bench press, floor press
Chest-to-bar pull-ups | Reps, pull-ups, strict banded pull-ups

Stimulus & Goals
- Each row in :45-1:00.
- Score is the slowest time.
- Athletes can choose to push the row pace or move at a recovery pace based on how they feel.

Strategy
- Use this effort as an opportunity to focus on your breathing and technique through shorter intervals. Consider your stroke rate and effort during the drive phase. These two variables can help you manage your pace.

Modifications
Row | Distance, substitutions

Row substitutions:- | 200-m run, same distance ski, 400/500-m C2 bike, 500/700-m Assault or Echo bike

- This will challenge both the strength and mobility in your shoulders and midline.
- Find a dumbbell load that allows you to go unbroken.
- Focus on maintaining locked-out elbows throughout the entire set.