Name: Playbook - Erik Bartell - W2/D2 Murph Strength & Conditioning
Uploaded: 2022-05-15T19:58:01.090Z
Duration: 55 min
Description: W2/D2 Murph Strength & Conditioning

Today we're focusing on upper body push and pull movements to develop Murph specific strength. We'll also throw in a 20 minute EMOM (Every Minute On the Minute) circuit at the end to develop  event focused conditioning. 

Overview:
Upper Body Dynamic Prep
Upper Body Dynamics
Upper Body Murph Strength
Conditioning Circuit: 20 Minute EMOM

Familiarize yourself with the Rate of Perceived Exertion (RPE) Scale
RPE Scale
1  Very light, recovery effort
2-3 Slightly harder but still comfortable. Can carry a conversation.
4-6 Moderate effort. Breathing is heavier, can speak in sentences.
7-8 Hard effort. Can speak in short sentences
9-10 Very hard to max effort. Can barely speak, can maintain for a couple minutes

Murph is a very demanding upper body workout, especially if you're doing it at Rx. Inattention to your mobility and and recovery will lead to diminishing returns and set you up for nagging injuries.

1. Begin laying on the floor with the arm pit laying across a foam roller.
2.  Moving toward the hip; use opposite arm and both legs to pitch, roll, rock, and slide along the large muscles of the back until youre at your hips

Foam Rolling: UB  Lateral Line

1. Starting belly down on the floor wit the roller under the widest part of the Pec muscle.

2 Moving toward the elbow; use opposite arm and both legs to pitch, roll, rock, and slide along the smaller muscles of the front shoulder , down the bicep and even to the for arm

Foam Rolling: Lateral Line

1. Start lying supine with your spine along a foam roller.
2. Allow the arms to open toward the floor allowing gravity to facilitate the stretch sweep the arms along the floor from the hips, all the way to overhead and return.

Shoulder Sweeps

Upper Body Dynamic Prep

3 Rounds
7x Deadbug Ipsilateral
5x Crab Position Leg Lift
5x Beast opposite limb lift
No rest between rounds

- Begin supine with knees bent 90 degrees and arms overhead
- Straighten one leg at a time. At the same time, bring the same side arm to ground 
- Both sides = 1 rep

Deadbug Ipsilateral

- Begin in Crab position, chest tall with hips just hovering off floor.
- With control, lift one foot off the floor and extend the leg away and bring it back.
- Alternate legs while maintaining posture

Crab Position Leg Lift

- Begin in a "Beast" position: Quadruped with knees hovering off floor 2-4" with a long spine
- Raise the opposite arm and leg off the floor and maintain for an inhale or exhale. You can progress to reaching out as shown here.

Beast opposite limb lift

Upper Body Dynamic

3 Rounds
15x DB Bent Over Row (RPE 2-3)
15x DB Floor Press (RPE 2-3)
3min Jump Rope (RPE 2-3)
90 sec rest between rounds

RPE 2-3: Slightly harder but still comfortable. Can carry a conversation.

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row (RPE 2-3)

- Lay back with your knees bent and feet on the floor
- Hold the dumbbells with arms at full extension
- Slowly lower the dumbbells until both elbows touch the floor
- Press both dumbbells up to starting position

Dumbbell Floor Press (RPE 2-3)

- Jump rope with the rope passing under your feet once each jump

Jump rope (RPE 2-3)

Upper Body Murph Strength

Every minute for 20 minutes complete:
2 Strict Pull Ups (Use a band or do jumping pull ups if necessary)
5 Push Up
6 Reverse or Walking Lunges (3 per side)

 RPE 8-9 - Challenge yourself here. Complete each round as fast without slowing down.

Strict Pull-ups (Use bands if needed)

Push-ups

3 Reps for Each Leg; 6 Total

Reverse Lunge
- From a standing position take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting position
- Repeat with other leg

Walking Lunges
- Lunge forward alternating legs
- Don't allow your knee to surpass your toes

Reverse or Walking Lunges

Conditioning: 20 Minute EMOM (RPE 8-9)

W2/D2 Murph Strength & Conditioning

Slightly more in depth descriptions of the exercises: not beginner/non native English speaker friendly.
In particular what WG(?) under the loaded run means.

W2/D2 Murph Strength & Conditioning

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