Wagner's Big Red Phys Ed: Murph Prep Wk 3

Sunday, April 13, 2025

Murph Prep Wk 3

Murph Training

Memorial Day Murph is on the Horizon

MURPH TRAINING DAY 9:

1 mile Run

Rest 4 MIn

1 Mile Run

MURPH TRAINING DAY 10:

3 rounds

800m run

30 KBS 53/35

30 Push ups

MURPH TRAINING DAY 11:

EMOM x 30

3 pull ups

6 push ups

9 air squats

MURPH TRAINING DAY 12: Weekend Challenge - Sunday

10 x 400m Run, ‪2:00‬ Rest

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WORLD-CLASS FITNESS IN 100 WORDS

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

~Greg Glassman

Nutrition in 100 words

Eat real, unprocessed foods, As close to nature as possible,
And listen to your body. Pretend the modern supermarket doesn’t exist. Choose foods that could be grown, hunted, or gathered- Nothing packaged or processed. Support local farms when possible. Eat animals, marine life, vegetables, nuts, seeds and fruits. Eat plenty of healthy fats from pastured animals,

Fish, coconut, avocado, olives and cold-pressed oils. Drink water. Incorporate traditional, nutrient-dense foods: Fermented vegetables, organ meats, And homemade bone broths. Above all, ditch the “gurus,” “programs” and “diets”
and get back to basics. Connect with your intuition and allow it to guide you.

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Sunday, April 13, 2025

Murph Prep Wk 3

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Are you tough enough?