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 an empty barbell for the first three sets.
- Focus on fully extending your hips in both the power cleans and push jerks, starting in the warm-up.
- During the EMOM, build up to the weight you will use in the workout.

Stimulus & Goals
- 7:00-14:00.
- Light-to-moderate power cleans and push jerks each in no more than 2 sets to start and unbroken by the third round (set of 9).
- First round in 3:00 or less.

Strategy
- Manage your reps on the power cleans in an attempt to perform bigger sets on the push jerks. If necessary, perform a few singles with a little rest between reps. Then go unbroken on the push jerks.
- Breathe on the box jump-overs and prepare yourself to get back to the barbell.

Modifications
Power cleans | Load, reps, dumbbell options
Push jerks- | Load, reps, push presses, dumbbell options
Box jump-overs- | Reps, height, box step-overs, box step-ups

- Use this session to work on barbell cycling.
- Increase loading across the ten sets of 3 unbroken reps.
- Do not increase load if the repetitions are sloppy (i.e. early arm bend, lack of hip extension, pausing at the hips on the return, etc.).

- 15:00-20:00 (including rest).
- Go all out on all intervals; this workout will be very challenging if you hit each interval as hard as possible.
- Give yourself time ranges for each distance. For example, plan to finish the 300-meter distance with a :50-1:10 window.
- Try to perform this workout with a buddy or a group for more of a push to keep driving forward.

Modifications
Run | 600/750, 400/500, 200/250-m C2, assault, or Echo bike; 300, 200, 100-m row