Monday May 26th, 2025

Tuesday GS&C

Push Jerk 8-6-4-2

Athlete Instructions
Start Moderate and end Moderate-Heavy.

*If sore from Murph keep it light today

Complete as many rounds as possible in 12 mins of:
5 Shoulder-to-Overheads
7 Toes-to-something
9 Box Jumps

STRENGTH SQUAD PROG
Bench Press and Squat Supersets

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Sunday May 25th, 2025

Monday GS&C

“MURPH”
FOR TIME
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run

**Partition reps and scale volume however you like
Volume: Half or quater volume
Partition suggestions:
– 3 Pull Ups, 6 Push Ups, 9 Air Squats
– 4 Pull Ups, 8 Push Ups, 12 Air Squats
– 5 Pull Ups, 10 Push Ups, 15 Air Squats
– 3 Push Ups, 3 Pull Ups, 3 Push Ups, 9 Air Squats
– 5 Push Ups, 5 Pull Ups, 5 Push Ups, 15 Air Squats

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Friday May 23rd, 2025

Saturday GS&C

Partner Workout
Complete as many rounds as possible in 25 mins of:
60 Bike Calories
20 Medball Partner Sit Up
20 R/ 20 L Single Arm Dumbbell Push Press

P1 works while P2 rests, except for sit ups: use a wallball and toss ball btw partners: https://www.youtube.com/watch?v=hBepm16iGdM

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Thursday May 22nd, 2025

Friday GS&C

Deadlift 6-6-6-6

Start Light-Moderate and build to Moderate-Heavy.

For time:
25 Deadlifts
50 Wall Balls
25 Deadlifts

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Wednesday May 21st, 2025

Thursday GS&C

3 rounds for quality of:
12 Dumbbell Hammer Curls, pick load
20 Banded Tricep Pull Downs

4 rounds, each round for time, of:
Run, 400 m
10-20 Tuck up/ Vup
Run, 200 m
10 Toes-to-something

Rest 2 mins between each round.

STRENGTH SQUAD PROG
Bench Press and Squat Supersets

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