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 EMOM to elevate your heart rate and move through full range of motion.
- Use the middle set to dial in the technique.
- Wrap the warm-up by building up in weight until you reach your starting workout weight.

Stimulus & Goals
- 6:00-10:00.
- Unbroken power snatches.
- Jump rope in :30 or less each round.
- Get through the first 5 rounds quickly before slowing down.

Strategy
- Keep the jump rope close to your bar for quicker transitions.
- Begin each set of running singles slower and then speed up as you find the rhythm.

Modifications
Hang power snatches | Load, hang power cleans, dumbbell hang snatches
Running step-single-unders | Reps, modified running step single-unders, bike, ski

Stimulus & Goals
- Each effort in less than 3:00.
- Push for a PR on the second or third effort.
- Those who need it can use today as recovery.

Strategy
- Push the pace on each row.
- Rest on the push-ups before you think you have to; if you fail, it's hard to recover.

Modifications
Row | Distance, substitutions
Push-ups | Reps, push-ups from the knees, hand-elevated push-ups
Row substitutions | 1,000-m C2 bike, 1,250-m air bike, 500-m ski, 400-m run

- Use a dumbbell or kettlebell load for the windmills that allows you to perform all 10 reps before resting. If you do not have a GHD, perform good mornings for the hip extensions and a plank hold for the hip extension hold.