Murphy’s Weekly 9-13 March 2015

Finally getting back into a groove here, so here’s the programming for the week. Three days, you decide, just don’t do them consecutive. Two days in a row is fine, but have on rest day or more in there somewhere.

Day1

Murphy’s Warmup including shoulder dislocates with PVC and depth-drop pushups

Strength:
5-rep Max of the Day – Strict Press
(start with empty bar and don’t increase more than 10# between sets if your max is over 145#, don’t increase by more than 5# if you’re max is under 145#.)

Single-handed dumbbell press, 4×8, work on balanced and rigid core.

Conditioning:
5 rounds 500m Row, 2-3 minutes rest between rounds

Skill:
3 x 10 perfect pushups +25 situps each round

Day 2

Murphy’s Warmup including back extensions and PVC bent-over rows for upper back activation and warmup

Strength:
5-rep Max of the Day – Sumo Deadlift, no more than 10# increases

4×10 bent-over row with 25% 5-rep max of the day, or empty barbell, whichever is greater

Conditioning:
3 rounds
15 KB Swings
15 Burpees
Run 200m

Skill: Pullups 5 rounds max reps or descending ladder (5, 4, 3, 2 1, etc.)

Day 3

Murphy’s Warmup plus jumping PVC squats

Strength:

3-rep max of the day – mid-to-high-bar back squat, <10# increases, and concentrate on straight back throughout.
4×10 jumping squats with barbell

Conditioning:
5x200m sprint, full recovery between (3-5 minutes)

Skill:
3 rounds of 1:00 plank hold
Finish with 30 situps

Bruce Arians: Cardinals should take Lamar Jackson at No. 15 overall

Bruce Arians couldn’t wait to wolf down a quick breakfast, shake some hands and pose for some pictures, and then hit the golf course Saturday morning.

The former Cardinals head coach was about to play in his own charity tournament, after all, the fifth annual Arizona Celebrity Golf Classic benefiting the Arians Family Foundation.

“This is the first time I’ve played in it in, gosh, three years,” Arians said.

“No,” Arians said, laughing. “But it was special. It was very special because he’s so special.”

You know what else Arians thinks is pretty special? The Cardinals’ outlook in 2018. Though they’ve missed the playoffs each of the past two seasons and have a brand new coaching staff led by first-year head coach Steve Wilks, who participated in Saturday’s tournament, Arians said there is much to like about this year’s team.

And yes, he said, that includes the two primary quarterbacks on the roster in oft-injured Sam Bradford, who has started all 16 games in a season only twice in seven NFL seasons, and his backup, Mike Glennon, a castoff from the Buccaneers and Bears.

Kelly is expected to continue his recovery in New York for the next two weeks before returning to Buffalo, his wife, Jill, wrote on Instagram:

The cornerback was entering the final year of a five-year contract worth $35 million, though the team will save $6.5 million in salary cap space by cutting him. Rodgers-Cromartie, 31, has 439 combined tackles and 30 interceptions throughout his 11-season career.

In a salary-cap saving move, the Houston Texans released their all-time leading tackler on Feb. 20. Cutting the linebacker will save the Texans $7.6 million against the salary cap. He finishes his time in Houston with 664 career tackles, 13 1/2 sacks, eight interceptions and nine forced fumbles after having being suspended 10 games last season for his second violation of the NFL’s policy on performance-enhancing substances. seahawks_092

Aaron Donald not expected at Rams offseason program

Aggressive player acquisitions landed the Los Angeles Rams in the headlines this offseason, but the future for their top defensive star has kept them there. According to NFL Network Insider Ian Rapoport, defensive tackle Aaron Donald plans to skip the team’s voluntary offseason program amid growing consternation over his contract.

Barring a new deal, Donald’s contract carries a cap hit of approximately $6.9 million for 2018, according to Over the Cap . That figure ranks sixth on the Rams defense behind Ndamukong Suh ($14.5 million), Lamarcus Joyner (roughly $11.3 million), Michael Brockers ($11 million), Aqib Talib ($11 million) and Mark Barron ($10 million).

Since entering the league in 2014, Donald has never missed a Pro Bowl and has earned first-team All-Pro honors three times. He has recorded 148 tackles and 39 career sacks, twice leading the league in sacks by a defensive tackle.

According to NFL Insider Ian Rapoport, who cited unidentified sources, Landry agreed to terms on a five-year contract worth $75.5 million with $47 million guaranteed.

Landry had hoped to get a long-term deal from the Dolphins but instead signed a franchise tag with the team last month before promptly being traded to the Browns, who sent two draft picks to Miami. The deal was for a fourth-round selection in 2018 and a seventh-round selection in 2019.

Landry, 25, had 112 catches for 987 yards and nine touchdowns last season. He has been named to three Pro Bowls in four NFL seasons and caught more than 100 passes twice without ever catching fewer than 84 in a season.

Assuming Cleveland doesn’t draft Barkley in the first round, it would be a good idea to target either LSU’s Derrius Guice or Georgia’s Sony Michel, both of which would add depth to the backfield of Carlos Hyde and Duke Johnson. Cleveland should also target offensive line help in the second round and Notre Dame’s Mike McGlinchey and Pitt’s Brian O’Neill fit that description.seahawks_126

Bengals concerned with Eric Reid kneeling during national anthem, report says

Eric Reid had his first known visit of the free-agency period after becoming an unrestricted free agent last month, but apparently his decision to kneel during the national anthem last season raised concerns for Bengals owner Mike Brown.

Should the Patriots go offensive line in Round 1, the idea of taking Miller could go out the window if Notre Dame’s Mike McGlinchey is available at No. 23. At defensive line, Ohio State end Sam Hubbard is their type of guy they could take at No. 31. At wide receiver, SMU’s Courtland Sutton would be preferred over Maryland’s D.J. Moore.

The only certainty about New England’s first round is there will be a dramatic twist, whether that’s selecting Jackson or something completely different with both picks.

The Patriots trade up twice. This happened in 2012, when they slid up from No. 27 to No. 21 to land Jones, and then from No. 31 to No. 25 to get Hightower. There’s a feeling the Patriots might pull off another blockbuster to reach the top 10 and take Mayfield, but they are more likely to make more subtle moves if there are one or two players they like at quarterback or a defensive position.

Bennett, who spent 10 seasons in the NFL, isn’t the first player to view marijuana this way. Former NFL offensive lineman Ryan O’Callaghan shared similar sentiments last summer.

“For people like me, marijuana is a godsend because you don’t want to take these pills,’’ O’Callaghan told USA Today. “Marijuana is not addicting. People who say that have never smoked it. I have an addictive personality. It’s not addictive.’’

Nobody ever said life in the NFL is easy or fair, and Keenum knows that all too well after the Vikings chose free-agent kingpin Kirk Cousins over him. Despite his success and popularity in Minnesota while playing under a one-year, $2 million contract last season, Keenum received lukewarm praise from Mike Zimmer in post-game press conferences. Then there was this zinger from the Vikings’ head coach at the Combine: “Is he the guy when he was with Houston or the Rams, or is he the guy who played for us? Is it because he had a good team around him?”seahawks_014

Giants set to host quarterback prospects in coming days

The draft is drawing closer and the draft’s top quarterbacks are making the rounds with teams in the market for an addition at the position.

Ligotti says he’s the victim of identity theft. In 2013, he wrote a letter complaining to Florida’s Department of Children and Families, the state agency that regulates medical care at substance abuse treatment facilities, notifying the state that somebody had stolen the ID number he uses to authorize drug treatment.

Ligotti is the target of an active FBI investigation, according to a law enforcement source and a second source, both of whom spoke only on the condition of anonymity because they were not authorized to do so publicly.

Attempts to reach the local FBI agents handling the case were unsuccessful. Ligotti’s attorney would neither confirm nor deny that the FBI is investigating her client.

He could undergo a second surgery to plate the break again, which would cause him to miss spring workouts but would still have him back by the start of training camp in the summer.

The 24-year-old first suffered the broken right forearm in Week 16 of the 2017 season, prematurely ending his season.

Collins returned Monday for the beginning of organized team activities and told reporters that he is back to normal.

“My arm is doing great,” he said, per the team’s official site. “…Everything is back to 100 percent.”

Unfortunately, it appears he is still not completely healed. Garafolo reported a decision has not been made on surgery, but it “sounds very possible.”

When healthy, Collins is one of the best in the league at his position. Even while missing the final game of the year, the safety’s 104 tackles last season was a team high after leading the way with 125 tackles the year before.la_kings_014