0:00-20:00Warm-up25:00-45:00Workout 1: Strength I55:00-70:00Workout 2: 25051380:00-95:00Workout 3: Skill I100:00-110:00Stretching
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.
2 sets:10 calf raises10 plate toe taps10 step-ups10 drop-and-lands off of the plate5 step-ups + squat landing/leg10 box jumps + step-down (alternating step-down leg)5 box jumps + squat landing5 box jumps1 set:10 clean deadlifts10 clean pulls 10 power cleans10 touch-and-go power cleans from mid-shin10 jump and lands (no bar; hands at shoulders)10 jump, punch, and lands with arms extended overhead (no bar)10 push jerks10 clean and jerksEvery 2:00 for 5 sets:1 clean and jerk- Build in load.
- Use the first two sets to elevate your heart rate and increase range of motion.- Use the middle set to practice your technique with an empty barbell. Move slowly and focus on hitting the proper positions.- In the last 5 sets, increase the loading until you find your first working load.
- Welcome to week six of the 2025 Strength 1 lifting cycle. This is a test week. The goal is to build to a heavy 1-rep clean and jerk.- Aim to complete 6-10 total lifts in the 20-minute window. Any more than 10 reps, and you won't get enough rest between lifts.- Be sure to warm up to at least 50% of your last heavy 1-rep before starting the 20-minute clock.
8 rounds for time:5 box jumps (24/30 in)3 power cleans (125/185 lb)
Stimulus & Goals- 7:00-12:00.- Maintain touch-and-go reps or fast singles on the power cleans.- Intentional movement interference; low impact due to low volume.Strategy- Take a deep breath before the first box jump rep in each set; ensure you're confident in each jump you take.- Quick singles are a great tool in this workout. Just avoid looking at the bar for too long between reps.ModificationsBox jumps | Height, step-upsPower cleans | Load, hang power cleans, dumbbell power cleans
3 sets::30 single-arm ring plank hold (right arm):30 single-arm ring plank hold (left arm):30 L-sit hold
- Keep the 30-second intervals to 3 sets or less.- Scale the plank hold by walking your feet forward and keeping your body more upright.- Scale the L-sit hold by bringing the knees closer to your chest.
2 sets::30 foam roll IT band/leg:30 lacrosse ball roll/foot