Name: Playbook - Erik Bartell - W3/D2 Murph Strength & Conditioning
Uploaded: 2022-05-18T01:47:55.375Z
Duration: 55 min
Description: W3/D2 Murph Strength & Conditioning

Today we're focusing on upper body push and pull movements to develop Murph specific strength. Similar to last week, we'll do  20 minute EMOM (Every Minute On the Minute) circuit at the end to develop  event focused conditioning but with added reps for progression.

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.

2min Foam Rolling: UB Lateral Line
2min Foam Rolling: Lateral Line
2min Shoulder Sweeps
45 sec rest

1. Begin laying on your back atop the foam roller
2.  Focus on one side of the body at a time by leaning left or right
3. Moving toward the hip; use the opposite arm and both legs to pitch, roll, rock, and slide along the large muscles of the back until you're at your hips

Foam Rolling: UB  Lateral Line

1. Starting belly down on the floor with the roller under the widest part of the pectoral (chest) 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 forearm.

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
7x Crab Position Leg Lift
7x 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

UB Upper Body Dynamic

10x DB Hand Supported Row (RPE 6-8) 
10x DB Suitcase Squats  (RPE 6-8)
10x Half Kneeling Dumbbell Shoulder Press (RPE 6-8)
10x High Knee Skips (RPE 6-8)
10x Pogos (RPE 6-8)
15x Push-ups on DBs (RPE 6-8)
90 seconds rest

- Support yourself using your opposite arm  braced on your inside knee
- Row dumbbell to your hip while retracting your shoulder back

Dumbbell Hand Supported Row RPE (6-8)

- Hold the dumbbell by your side
- Keeping your chest lifted, sit your hips back and down as you lower to parallel
- Push through your heels to stand back up
- Both sides = 1 rep

Dumbbell suitcase Squats (RPE 6-8)

- On one knee, other leg bent at 90 degrees in front of your body
- Hold dumbbell at shoulder on same side as knee grounded
- Press weight straight overhead
- Both sides = 1 rep

Half Kneeling Dumbbell Shoulder Press (RPE 6-8)

High Knee Skips (RPE 6-8)

Pogos (RPE 6-8)

Push-ups on DBs (RPE 6-8)

Murph Strength Conditioning

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

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

Pull-ups

Push-ups

- 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

Rear Lunge

Murph Conditioning: 20 Minute EMOM (RPE 8-9)

W3/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.

W3/D2 Murph Strength & Conditioning

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