Murph & Barcelona Prep Week 7

Monday

Metcon
Josie’s on a vacation
5 Rounds of:
800m Run
5 Pull Ups
10 Push Ups
15 Dumbbell Back Squats 22.5/15kg

Aim/Purpose of the workout
Murph Prep

Mobility
Scorpion Stretch
Figure Four Stretch

Tuesday

Metcon
Everything okay at home?
10 Toes To Bar
10 Deadlifts 84/61kg
50 Double Unders

Aim/Purpose of the workout
Posterior Chain & Grip Endurance

Mobility
Standing Toe Touch Stretch
Bretzel Stretch

Wednesday

Metcon
ATHX 2025
25 Cal Row
20 Dumbbells Thrusters 22.5/15kg
15 Box Jump Overs 24/20”
10 Burpees
5 Sandbag Ground To Shoulder 40/30kg
10 Burpees
15 Box Jump Overs 24/20”
20 Dumbbells Thrusters 22.5/15kg
25 Cal Row

Aim/Purpose of the workout
Muscle Endurance

Mobility
Pigeon Stretch
Capsule Stretch

Thursday

Metcon
Zercher
10 Ring Rows
10m Yoke Zercher Carry
10m Handstand Walks

Zercher 1
10m Backward Sled March
10 Kettlebell L Sit Taps
10 Bulgarian Split Squats

Aim/Purpose of the workout
Strength

Mobility
Seal Stretch
Underneath Stretch

Friday

Metcon
The Hunt For Gollum
4 Rounds of:
4 Bar Muscle Up
12 Kettlebell Swings 24/16kg
18/12 Cal Ski Erg/Air Bike

Aim/Purpose of the workout
Shoulder Endurance

Mobility
Straddle Stretch
Straight Leg Crossover

Saturday

Metcon
Beetroot
21-15-9
Handstand Push Ups
Cleans 70/47kg

Aim/Purpose of the workout
Triceps & Bracing

Mobility
Triceps Stretch
Standing Quad Stretch