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.

- Rest no more than 15 seconds between movements.
- This warm-up builds to the bar muscle-up. If you get to a movement that you cannot perform, go back to your last successful movement.

Stimulus & Goals
- Shuttle runs in 1:00 or less each round.
- 1:00+ for bar muscle-ups; 1-10+ reps per round.

Strategy
- Push the pace on the run and work on hitting bar muscle-ups with a high heart rate. This is a great workout to build stamina and endurance.
- During the bar muscle-ups, focus on keeping your hips close to the bar as you transition to the dip.

Modifications
Shuttle runs | Remove floor touch, 8/10 calories on any machine
Bar muscle-ups | Reps, jumping bar muscle-ups, jumping chest-to-bar pull-ups, foot-assisted pull-ups and/or dips

- Welcome to week one of the next 2025 Strength 2 lifting cycle, where we shift from the shoulder press to the front squat.
- Use the same load for sets 4 and 5, but go for more than 5 reps in that final set without pushing to failure.
- Rest as needed between sets.

- Attach a rope or a ring strap to the sled. As you face the sled, grab the rope or ring strap and walk backward to accumulate 800 meters. The weight should allow for a smooth, steady pace across the entire distance. Go unbroken if possible.
- If you do not have a GHD, perform good mornings or arch-up for the hip extensions.