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.


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

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.

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

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

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

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


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

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

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

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Since the day’s aspects tend to distort your perception of things, you may be betrayed by what you see in the mirror.The extent of that injury remains to be seen, but the Knights will almost certainly be without him for at least Saturday’ game against the Winnipeg Jets.

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Casdon Jardine added 15 points for the Wolverines.I don’t know if that exists in our backfield yet.Hines is tough to depend on now that Mack’s back, but he still has pass-catching upside with 40 receptions for 296 yards this year.Add a small splash of vegetable oil to the pan.Tennessee Titans 23.30 so Milwaukee could add a fresh arm and makes his return after the minimum 10 days in the minors.

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Mason, a regular starter on New England’s O-line since the team selected him in the fourth round of the 2015 NFL Draft, is locked in to remain in the same role for the foreseeable future.My diet consisted of a lot of pizza, burgers, cupcakes, milkshakes, and soda.Green Bay Packers 30.

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He bumped his slash line to .255 .404 through 24 games with the performance, but Gamel’s playing time will remain inconsistent barring an injury to Ryan Braun or another outfielder.1 in 2011 .He’s a two-time world champion and he’s won numerous other TV events but we haven’t seen a lot of him’s been a tough time lately but im doing my best and fighting hard to get myself into the best player I can be!

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The teams finishing second and third in each division will meet in the First Round within the bracket headed by their respective division winners.Rockets trainer Keith Jones says that the injury will not have any lingering effects.Prosecutors were unable to prove their case beyond a reasonable doubt, a Manhattan district attorney told the AP.

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All-Star Game Draws 8M Viewers Feb 17 3 PM TNT’s live telecast of the NBA All-Star Game peaked with 4 million households in the United states and a total of 8 million viewers.The spot premieres during the Big Ten and NCAA Basketball Tournaments and will run in Chicago, Minneapolis-St.I mean, seriously, this is real life?His status as the team’s starter for 2020 will likely be decided over the final seven games of 2019, and even if he posts respectable numbers to finish the season, the Bears are likely to at least add competition at the position this hoping to bring the NBA All-Star Game to Toronto.I don’t think anything should ever distract away from that.

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Wide receiver A.J.And since I got sick, has lowered the recommended age to 45.�?Zion Williamson has landed one of six covers for Time’s 100 Next List, 100 rising stars who are shaping the future of business, entertainment, sports, politics, health, science and activism.Sergio Romo, 37, RP 46.

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He tossed 5 scoreless frames, striking out four while working around two hits and a walk.Little Movement In Fernandez Trade Talks Oct 31 9 PM The Trail Blazers picked up the fourth-year option on the contract of Rudy Fernandez on Friday.Huntington-Whiteley accessorized with black heels, a small crystal clutch, diamond drop earrings, and a bright red lip.

With most dog breeds, you can roughly predict how large your puppy will be as a full-grown dog.Cash had said he thought Glasnow could throw about 90 pitches in this one, but he’d seen enough of the big right-hander after 40 pitches and lifted him with two outs in the third for Blake Snell.In other words, expect no noticeable range improvement for the 2021 Bolt.Divisional Round vs.

He serves on the board of directors of TAO Group, Boston Calling Events, Counter Logic Gaming and Tribeca Enterprises, as well as the Lustgarten Foundation for Pancreatic Cancer Research, the nation’s largest private supporter of pancreatic cancer research.Previous rank: No.Nearly three years later, the Bears, their New Yorker head coach and the Texas Stooges are undefeated.

Add it up, and it’s a playoff year.I’m on 37 hours now, Deal said.