NOTICE: We are officially closed by government mandate. As such we ask that everyone complete one of the 2 training option below at home – 1 if you have a full home gym, one if you’re just body weight or you have a KB, DB, or band. On that note, we do still have a little equipment to lend to our active members, please reach out to me @ cincinnatistrength@gmail.com to schedule a pick-up or if you have any immediate questions. Finally, if you haven’t joined our now-highly-active FB members group, please do so, tons of great info, content, and communication there.

3 rounds as warm-up:
5 scap push-ups
5 prisoner good mornings
5 v-ups

5 sets:
5-10/side single-leg Romanian deadlifts, 3111
:30 rest
1-3 slow & controlled wall walks or 5-10 handstand push-ups
:30 rest
+
5 sets:
5/leg split squats, 3030
:30 rest
5-10 bent-over rows
:30 rest
+
20:00 easy walk and/or mobility work of choice

*use whatever equipment you have for the the RDLs, split squats, and rows – barbell, dual or single DBs/KBs, band, etc. – if no equipment, go prisoner-style for the lower body work, and use dog food, cat litter, bag of mulch, small-to-medium-sized child, dog, large cat, milk gallons, etc. for the rows…

Post any questions or needs to our FB group or reach out to me directly through e-mail @ cincinnatistrength@gmail.com or through TrueCoach.

3 sets as warm-up:
10 alternating toe touches from plank
:30 hollow rock or hold
:30 arrested superman

For time:
.5 mile run (approximate if you can’t get to a track or other measurable distance)
50 pull-ups
100 push-ups
150 air squats
.5 mile run
*sub any upper body rowing movement, even if light single- or double-DB/KB rows, band face pulls, band pull-downs, etc., if no pull-up bar access (though remember that trees can work pretty well for this, as well as monkey bars at most parks – we’ll be putting together a list of local parks/playgrounds w/this type of equipment soon)
*can sub 1.5 mile bike or 1500-2000m row for each run, too
*this marks the beginning of our 9 Weeks to Your Best Murph training block – complete this in order today and record your total time as well as splits for each movement

Post result to comments.

NOTICE: We are officially closed by government mandate. As such we ask that everyone complete one of the 2 training option below at home – 1 if you a home gym, one if you’re equipment-less – join our FB members group, and prep for your best ever Murph, that’s where the next couple weeks & months are heading… We will also be loaning out a little equipment to our active members, please reach out to me @ cincinnatistrength@gmail.com to schedule a pick-up or if you have any immediate questions.

With minimal equipment or body weight only:
3 sets as warm-up:
5 prisoner Kang squats, slow & controlled
5 inchworms

8 rounds for total reps:
:30 jumping jacks or jump rope
:30 rest
:30 anchored sit-ups
:30 reps

OR

With equipment:
3 sets as warm-up:
5 scap pull-ups
5 prisoner Kang squats
1 wall walk

5 moderate clean-grip deadlifts, 31X1
2:00-3:00 rest, get in :30 in a supine plank or table hold during this time
+
2 rounds for time w/10:00 cap:
25 anchored sit-ups
50 Russian kettlebell swings or very light alternating DB snatches
+
10:00-20:00 relaxed mobility work of choice

Post results to our FB Members page and let everyone know what you’re up to!

NOTICE: We are officially closed by government mandate. As such we ask that everyone complete one of the 2 training option below at home – 1 if you a home gym, one if you’re equipment-less – join our FB members group, and prep for your best ever Murph, that’s where the next couple weeks & months are heading… We will also be loaning out a little equipment to our active members, please reach out to me @ cincinnatistrength@gmail.com to schedule a pick-up or if you have any immediate questions.

2-3 rounds for completion as warm-up:
10m toe walk
10m heel walk
10m walking lunges
10m bear crawl
10m crab walk
10m duck walk
:30 relaxed hang from bar/tree/door frame (be careful, choose wisely) if you have one…

15:00-30:00 easy aerobic work of choice – if jogging, go with something like :30 easy run, :30 walk…
+
5:00-10:00 mobility work

Post results to comments.

NOTICE: We are closed by government mandate as of today. As such we ask that everyone complete the equipment-less training option at home, join our FB group, and await further info (including equipment loaning to expand the home training possibilities). Please reach out to me @ cincinnatistrength@gmail.com if you have any immediate questions.

3 rounds as warm-up:
5 scap push-ups
5 prisoner good mornings
5 v-ups

Every :90 for 15:00 (5 sets of each):
1st: 1 snatch pull + 1 power snatch + 1 hang power snatch
2nd: :30 hollow hold
+
8:00 @ 70-80% effort – still sustainable throughout, emphasis on perfect movement:
2 wall walks
4 power cleans, up to 135/95
6 burpees
8 deadlifts, up to135/95
+
5:00-10:00 mobility work – coach-led

Or if at home w/no equipment:
3 rounds as warm-up:
5 scap push-ups
5 prisoner good mornings
5 v-ups

5 sets for completion:
:10-:30 L Warrior III hold
10 push-ups
:10-:30 R Warrior III hold
10 push-ups
+
5 sets for reps:
:30 burpees
:30 rest
+
10:00-20:00 easy walk and/or mobility work of choice

Post results to comments.

NOTICE: if you will be training from home, please send me an e-mail to cincinnatistrength@gmail.com so that we can add you to our remote coaching app, TrueCoach, allowing for greater interaction (messaging, video demos, results tracking, daily feedback, training adjustments, etc. – basically everything you’re used to here!)