"Murph"
For Time
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run
All with a Weight Vest (20/14 lb)
On the 0: 1 Mile Run
On the 10: 130/100 Calorie Row
On the 20: 50 Burpee Box Jump Overs
* 30 Minute Time Cap
Build To a Heavy Complex
1 Hang Power Clean
2 Power Cleans
3 Front Squats
21-15-9:
Power Cleans (135/95)
100m Run After Each Round
Directly Into…
21-15-9:
Front Squats (135/95)
100m Run After Each Round
5 rounds for time of:
500m Row
50 Reverse Lunges
15 Russian Kettlebell Swings (53/35)
Midline:
150 Flutter Kicks
- Every :30 3 V-Ups -
Overhead Press
On the 1:30 x 5 Rounds
2 Overhead Strict Press
2 Push Press
2 Push Jerk
On the 5:00 x 2 Rounds:
21 Double Unders
12 Thrusters
21 Double Unders
9 Clean and Jerks
21 Double Unders
6 Snatches
On the 5:00 x 2 Rounds:
21 Double Unders
6 Snatches
21 Double Unders
9 Clean and Jerks
21 Double Unders
12 Thrusters
Barbell: 95/65
For Time:
400 Meter Run
21 Pull-ups
9 Burpees
400 Meter Run
18 Pull-ups
9 Burpees
400 Meter Run
15 Pull-ups
9 Burpees
400 Meter Run
12 Pull-ups
9 Burpees
400 Meter Run
9 Pull-ups
9 Burpees
Build to a Heavy Single
Clean and Jerk
For Time: (15 Minute Cap)
21 Clean and Jerks (135/95)
100 Double Unders
21 Clean and Jerks (135/95)
On the Minute: 5 Wall Balls (20/14)
10 Rounds For Time:
200 Meter Run
1 Power Snatch (115/85)
3 Burpee Pull-Ups
5 Handstand Push Ups
Cleans
Build To a Heavy Complex
1 Hang Power Clean
1 Front Squat
1 Squat Clean
5 Rounds x AMRAP 3:
60 Double Unders
20 Jumping Lunges
Max Rounds of “Macho Man”
Barbell: 95/65
Rest 1 Minute Between Rounds
For Time:
400 Meter Run
9-12-15:
Deadlifts (185/125)
Lateral Barbell Burpees
800 Meter Run
15-12-9:
Deadlifts (185/135)
Lateral Barbell Burpees
400 Meter Run
Push Press
Build To A Moderate Set of 5
AMRAP 15:
15 Wallballs (20/14)
15 Box Jumps (24"/20")
15/12 Calorite Row
AMRAP 20:
10 Russian Kettlebell Swings (53/35)
10 AbMat Sit-ups
10 x 10 Meter Shuttle Runs
20 Russian Kettlebell Swings (53/35)
20 AbMat Sit-ups
20 x 10 Meter Shuttle Runs
30 Russian Kettlebell Swings (53/35)
30 AbMat Sit-ups
30 x 10 Meter Shuttle Runs
…
Continue to Add (10) Reps Until Time
Front Squats
On the 1:30 x 5 Sets:
5 Front Squats
3 Rounds:
30/20 Calorie Row
15 Pull-ups
Directly Into…
3 Rounds:
20 Alternating Dumbbell Snatches (50/35)
15 Thrusters (95/65)
For Time
50-40-30-20-10
Reverse Lunges
Ab-Mat Sit Ups
20/15 Calorie Row
For Time:
1 Mile Run
50 Pull-ups
30 Squat Clean Thrusters (95/65)
Deadlift
Build to a Mederate Set of 5
On the 4:00 x 6 Rounds:
3 Deadlifts (205/135)
6 Burpee Box Jumps (24’/20″)
9 Kettlebell Swings (53/35)
200m run
"Jackie"
1000m Row
50 Thrusters
30 Pull Ups
Barbell: 45/35
Midline Work:
Tabata - Hollow Body Hold
Tabata - Plank
Power Snatch
Build to a Moderate Set of 5
AMRAP 21:
21 Power Snatches (95/65)
21 Box Jump Overs (24″/20″)
21 Overhead Squats (95/65)
21 Toes to Bar
AMRAP 5:
15 Lateral Barbell Burpees
21 Power Cleans (135/95)
27/21 Calorie Row
Rest 5 Minutes
AMRAP 5:
15 Lateral Barbell Burpees
21 Power Cleans (115/85)
27/21 Calorie Row
Rest 5 Minutes
AMRAP 5:
15 Lateral Barbell Burpees
21 Power Cleans (95/65)
27/21 Calorie Row
On the Minute:
7 Goblet Thrusters (single DB)
7 Single Arm Alternating DB Power Snatches
7 Burpees
For as long as possible
After 10 rounds, add (1) rep to each movement.