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.

- Complete at least 5 rounds.
- Wrap the warm-up with 5-10 reps of each movement in the workout.

Stimulus & Goals
- 16:00-24:00.
- Pull-ups in under 1:30 and 4 sets or less.
- Air squats in 2:00 or less per round.
- Each run in less than 4:30.
- Murph prep.

Strategy
- This is a great opportunity to dial in your technique, pacing, scaling options, and even some capacity before tackling this challenging Hero workout in a few weeks.

Modifications
Run | Distance, substitutions
Pull-ups | Reps, reduced volume of banded strict pull-ups
Air squats | Reps, squats to a target

- Welcome to week six of the 2025 Strength 2 lifting cycle. This is a test week. The goal is to build to a heavy 1-rep.
- Aim to complete 6-10 total lifts in the 20-minute window. Any more than 10 reps and you won't have enough rest between lifts.
- Be sure to warm up to at least 50% of your recent 1-rep-max before starting the 20-minute clock.

Stimulus & Goals
- Constant movement in both minutes for the full 30-second interval.
- 7-12+ calories on the bike.
- 12-18+ GHD sit-ups.

Strategy
- Use the first round to find your pace and try to hold that pace for the entire 14 minutes.
- Challenge yourself not to decrease in reps by 5 or more in either movement.
- Expect the bike to make the GHD sit-ups more difficult. Use your arms and straighten your legs on the way up.
- Adjust GHD range of motion to parallel and volume to 5-10 reps if not consistently performing this movement.

Modifications
Bike | Row, ski, air runner
GHD sit-ups | GHD sit-ups to parallel, sit-ups