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 the first two sets to move your body through full range of motion and elevate your heart rate without any load.
- Use an empty barbell in the second set to begin to prepare for the deadlift.
- Use the final five sets to practice the movement you plan to do with the jump rope and increase the loading on the deadlift to find your workout weight.

Stimulus & Goals
- 9:00-12:00.
- Combining the last 3 days of movement modalities into one workout.
- A classic triplet using monostructural, gymnastics, and weightlifting in 3 different complimentary movement patterns.
- Maintain a consistent pace and quick transitions.

Strategy
- Manage your burpee pace so that you can finish your reps and get your hands right on the barbell.
- Keep your elbows in tight to your sides and relax your forearms and wrists as you jump.

Modifications
Bar facing burpees | Reps, up-downs over the bar, up-downs in place
Deadlifts | Load, sumo deadlifts, dumbbell deadlifts
Double-unders | Reps, 1:00-2:00 of attempts, single-unders

- Welcome to week five of the 2025 Strength 2 lifting cycle. This is a deload week; next week, we will test our 1-rep shoulder press.
- Focus less on loading and more on moving the weight smoothly while maintaining sound technique.
- Rest as needed between sets.

- Perform the 30 reps as quickly as possible. With any remaining time in the 3 minutes, rest and prepare for the next set.
- Reduce reps and range of motion if you have not been training consistently with the GHD.
- If you do not have a GHD, perform weighted sit-ups.