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.

- Dial in scaling options if needed and/or use the movements as a way to warm up for the Rx'd workout.
- Athletes who plan on rowing the Rx'd calories should be able to complete at least 12/18 calories per minute.

Stimulus & Goals
- Sub-10:00 for most athletes.
- Close to a 1:1 balanced time split between rowing and toes-to-bars.
- Descending rep scheme to allow for high intensity as the workout progresses.

Strategy
- Aim to perform all unbroken toes-to-bar sets.
- Consider a bend-to-extend technique on the toes-to-bar. Tuck the knees to the chest, then extend the legs to touch the bar. This method puts less fatigue on the hips and can help with maintaining a high output on the rower.

Modifications
Row | Calories, substitutions
Toes-to-bars | Reps, knees-to-armpits, hanging knee raises, V-ups

- Increase loading across as many sets as possible or perform the same weight for multiple sets.
- Use a dumbbell, a medicine ball, a vest, or a weight belt to add weight to the pull-ups.
- If you are not able to perform a strict pull-up, find the smallest assistance band possible that allows to you perform three smooth and controlled reps.

- Focus on moving the sled as fast as possible through the entire 50-meter effort.
- Add as much weight to the sled as you want as long as you can maintain a jog.