Prepare yourselves, Murph is coming.
Do thoughts of performing 200 pushups keep you up at night? For most of us, when we see a workout with pushups in it, we normally think to ourselves… “how long can I go before I have to do singles?”! Push-ups can be extremely daunting. Especially when they are put in a workout where you have to perform 100 pull-ups first. But no worries, there is a way that you can improve your pushups.
The bench press is one of the best ways to improve our pressing strength. Considering benching isn’t a fixed weight such as the related pushup, you can scale the weight as needed. For those of us who may not know how many sets or reps to start at, I always enjoy starting at a simple 5 sets of 5 reps with 2-3 minutes of rest between each set.
Stay at one weight for all 5 sets. Then, the next time you want to bench, (whether that be a few days or a week later), do the same set and rep scheme, but try to increase the weight from what you did previously. I guarantee that if you stick with a routine similar to this for the next month, you will see a good amount of progress within your push up game!
The best way to get over that Murph anxiety is to prepare for the test! Put the effort in now, so that when the workout is programmed next month you will have the peace of mind that you worked on getting better.
Example set and rep scheme over 5 weeks
Week 1- 5×5 @ 100 lbs
week 2- 5×5 @ 105 lbs
week 3- 5×5@110 lbs
week 4- 5×5 @110lbs
Week 5………MURPH 😀