FUNCTIONAL FITNESS & COMPETITOR
“Murph”
For time:
1 Mile Run
100 Pull-up
200 Push-up
300 Air Squat
1 Mile Run
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STRONGFIT
2 rounds: (very light)
10 Cuban Press
10 Supiine Scaption
10 Prone Incline Front Raise
Bench Press
12(L) 10(M) 8(MH) 6(H)
Barbell Bent Row
12(L) 10(M) 8(MH) 6(H)
3 rounds:
No rest between exercises.
12 Dumbbell Incline Press
12 Prone Incline Row
(alternate rounds with a partner)
2 rounds:
Biceps 21’s
7 Bottom Half
7 Top Half
7 Full Range
(altrenate rounds with a partner)
Triceps Pushdown
3×20 (M)
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WEIGHTLIFTING
Muscle Snatch
3-3-3-3-3
Snatch
70% 2×3
75% 3×2
Snatch Pull
100% 3×3
Back Squat
75% 3×4
Incline Sit-up
3 sets (pick reps)
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POWERBUILDING
3 Week Hypertrophy Cycle/Week 3
Incline Bench Press
3×15 (M)
Tempo Floor Dumbbell Fly (:04)
3×15 (M)
Weighted Dip
3×15 (M)
Machine Pullover
3×15 (M)
EZ Bar Curl
3×15 (M)
EZ Bar Overhead Triceps Extension
3×15 (M)
