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.

- Use this progressive warm-up to practice and refine the skills of the power snatch and overhead squat.
- Use an empty barbell for the first 4 sets.
- In the final three sets, build up to your workout load.

Stimulus & Goals
- 8:00-12:00.
- Moderate volume squatting under fatigue.
- Runs around 5K run pace.
- Unbroken sets of each barbell movement to start and no more than 2 sets in the second round.
- Each barbell movement in :30-1:00 every round.
- Each run in :50-1:10.

Strategy
- Push the pace on the run and get back to the barbell. Take a few deep breaths as you move to the bar, pick it up, and go.

Modifications
Back squat | Load, dumbbell back squats
Front squat | Load, dumbbell front squats, goblet squats
Overhead squat | Load, overhead lunges, single-dumbbell overhead lunges
Run | Distance, run substitutions

Run substitutions | 400/500-m C2 bike, 500/700-m Echo bike, 200/250-m row or ski

- Review the candlestick before starting.
- Use this session as an opportunity to practice your technique with these two movements. If you are not able to perform a muscle-up, perform low-ring transitions and adjust the difficulty as needed.

- Challenge the midline and core musculature.
- Hold or move for the entire 20-second interval.
- For the sandbag hold, interlock your fingertips or grab your wrist, squeeze your belly, and try not to lean back. Mentally, go to your happy place.
- The plank up-downs do not need to be fast. It's all about keeping yourself moving for the entire 20 seconds. Don't let your hips get too high in the plank. Squeeze your hips and thighs the entire time.
- Watch the Plank Up-Down demo before this session if unfamiliar with the movement.

Modifications
Sandbag hold | Load, double-kettlebell/dumbbell hold in the rack position