May 30, 2022 – Competition Program

Primary Training Session

Get Moving || Warm-Up
Every 4 minutes, for 12 minutes (3 sets) of:
15/12 Calories of Rowing or Bike Erg
5-7 Strict Pull-Ups
30 Double Unders
30 Second Front Leaning Rest
30 Second Squat Hold

A.
Three sets of:
Power Snatch

+ Hang Power Snatch + Snatch Pull

+ Power Snatch (50-60%)
Rest 90 seconds between sets

Followed by…

Five sets of:
Low Hang Power Snatch* + Power Snatch + 2 Overhead Squats (70-80%)
Rest 90 seconds between sets
*Pause for 2 seconds at 2″ below the knees before completing the low hang power snatch

Followed by…

Three sets of:
Snatch Pull* (85+%)
Rest 90-120 seconds between sets
*3 second hold at knees before finishing the extension and 3 second Eccentric Lowering

B.
Two sets of:
Every minute, on the minute, for 3 minutes:
Donkey Kick Burpees x 6-8 reps

followed by…

Every minute, on the minute, for 3 minutes:
Max Reps Handstand Shoulder Taps
(Freestanding or against wall)

C.
In honor of Memorial Day and the sacrifices made by so many heroes of our armed forces…
“Murph”
For time:
Run 1 Mile
100 Pull-Ups
200 Push-Ups
300 Air Squats
Run 1 Mile

If possible, perform with a 20/14 lb weight vest or body armor. While some of us who have been doing this a while always did this as a chipper, and it was done that way at Games, I do not suggest performing it that way. It is tough on the body and can potentially ruin the rest of your training week. Please partition the pull-ups, push-ups and air squats. You may choose to partition them however you’d like, but the typical way is to perform this as 20 rounds of “Cindy” – 5 pull-ups, 10 push-ups and 15 air squats, sandwiched between two one mile runs. Please be safe.
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“A hero is someone who has given his or her life to something bigger than oneself.” – Joseph Campbell

The above workout is named after Lt Michael Murphy. If you are not yet familiar with Medal of Honor recipient Lt Michael Murphy, please click here and read about his acts of courage and selflessness. https://www.navy.mil/ah_online/moh/murphy He, and the many others that have served and conducted themselves with similar bravery, represent the best of our country. Please take pride in honoring and remembering them this Memorial Day.

D.
Three sets of:
Reverse Hyper x 25 reps @ 50% of 1-RM Back Squat
Rest as needed

Athlete Notes:
Memorial Murph, need we say more? Have some fun and get after it today. Remember that this is a small way to honor those who have paid the ultimate sacrifice!