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 three sets to move through full range of motion and elevate your heart rate.
- Focus on technique with an empty barbell in the fourth set using the movement that you will perform in workout one.
- After finishing the empty barbell work, take a few minutes to build up to your starting workout weight.

- Welcome to week one of the next 2025 Strength 1 lifting cycle. The next four weeks will be dedicated to the snatch (power or squat), following the same wave-loading template used for the clean and jerk in our previous cycle. Week five will be a deload week, and then in week six, we will test our 1-rep snatch.
- Use a recent max or heavy single for the percentages.
- If a set calls for more than a single rep, it is meant to be completed as unbroken (touch-and-go) reps.
- Rest as needed between percentages and waves.

Stimulus & Goals
- 3+ rounds.
- Suitcase carries in :90 or less.
- Bike in 2:00 or less.
- Dumbbell snatches in :45 or less and no more than 3 sets.

Strategy
- Push the pace on the suitcase carry, but also plan to use this as a place to catch your breath if needed.
- Stay consistent on the bike.
- Try to stay unbroken throughout the dumbbell snatches for as many sets as possible.

Modifications
Single-dumbbell suitcase carry | Load
Bike | Row, ski
Dumbbell hang snatches | Load, reps

- Watch the Skin the Cat Progression if you are unfamiliar with the movement.
- Scale the strict pull-ups by reducing the reps, using a band for assistance, or performing ring rows.