Murph Prep Sunday

AMRAP 12: 
1000m Run Buy in; directly into: 
Max rounds Cindy **

- Rest 5 Min - 

**x rounds of Cindy
Cash out: 1000m Run

Time Cap: 30 Min 

Rounds/Reps

Fast & Furious

AMRAP 20:

20 Shoulder to Overheads @ 50/35 lbs
15 Box Jump Overs 24/20 inches
10 Single Dumbbell Box Step Ups 24/20 inches @ 50/35 lbs

Score= Rounds & Reps

Strength

Every 90 seconds for 9 minutes (3 rounds):

Minutes 0:00 – 1:30-
Max Chin ups for 1 unbroken set (supinated grip strict pull up)

Minutes 1:30 – 3:00
1 Rope Climb with Legless Descent

Gymnastics Work

Every 2 Min x 6 Sets: 

Level 1: 50 foot Handstand Walk 
Level 2: 8-12 Strict Handstand Push Ups
Level 3: 8-12 Kipping HSPU
Level 4: 8-12 DB Z Press 

Time

Bars

For Time:

20 Toes to Bars
30 Hang Power Cleans @ 155/105 lbs
20 Toes to Bars
30 Front Squats @ 155/105 lbs
20 Toes to Bars

Time Cap: 12 minutes

Time

Palindrome: Level 1

For time:
20 CTB pull up buy in
---
40-30-20-10 Calorie row
10-20-30-40 Burpee to 6in target
---
20 CTB pull up cash out

Time Cap: 20 Min

*women row 32/24/16/8 cals on rower

Time

Palindrome: Level 2

For time:
20 pull up buy in
---
32-24-16-8 Calorie row
8-16-24-32 Burpee to 6in target
---
20 pull up cash out

Time Cap: 20 Min

Completion

Cashout

3 alternating sets of:

12-15 Tall Kneeling Dumbbell Lateral Raises

Rest 30 seconds

12-15 Banded Pull Aparts
*thumbs up

Rest 30 seconds

Supinated Grip Passive Hang for 30 seconds
*feet supported if needed

Rest 30 seconds

Weight

Strength

Every 3 minutes, for 15 minutes (5 sets):
Hand Release Deadlift

Set 1: 5 reps @ 80%
Set 2: 5 reps @ 80%
Set 3: 3 reps @ 85-87%
Set 4: 3 reps @ 85-87%
Set 5: 3 reps @ 85-87%

Completion

Walk It Out

3 sets, picking up where you left off:

4 min AMRAP / 1 min REST:

4 wall walks
8 KB goblet lunge steps (53/35)
32 double unders

Score = Total Rounds & Reps

Weight

Strength

Every minute for 10 minutes (10 rounds):

3 Barbell Bench Presses @ 55-65%

*1 sec pause on chest
*Should be fast & explosive

Time

Gerry

For Time:

Row 1000/800 meters
Run 1 mile
Row 1000/800 meters

Time Cap: 18 minutes

Weight

Back Squat

Every 3 Min x 4 Sets: 

Set 1: 3 reps @ 73%
Set 2: 3 reps @ 83%
Set 3: 3 reps @ 87%
Set 4: Max reps @ 90%

Rounds/Reps

Balled Up

9 min ascending ladder:
5-10-15-20-25 etc
Thrusters (95/65)
V-up

Score= Rounds and Reps

Level 2:
9 min ascending ladder
5-10-15-20-25 etc
Thrusters (65/45)
Tuck-up or Sit Up

Happy Easter, enjoy your Sunday!

Time

Fusion/Fission

For time, With a Partner:
*scored as cumulative time:

At min 0 with a 10 min cap
100 synchro bar facing burpees for time
- every 2 min, starting at min 0, each partner performs 6 hang power clean at 95/65lb (only one bar)

At min 12, with a 10 min cap
180/140 cal Echo Bike **M/F=160**
- every 2 min, starting at min 0, each partner performs 6 shoulder to OH at 115/80lb (only one bar)

At minute 24
4-8-4 Relay
Each partner runs a 400m
Then each partner runs an 800m
Then each partner runs a 400m

Time Cap: 40 Minutes

Weight

Strength

Barbell Thruster

Every 2:30 x 3 Sets: 

Set 1 – 5 reps
Set 2 – 4 reps
Set 3 – 3 reps

*from the floor
*build each set to a 3RM for the day

Time

Bound To Hinge

8 Rounds for Time:

28 Double-Unders
8 V-Ups
4 Deadlifts

Time Cap: 12 minutes

*perform deadlifts @ 3 RM thruster load
Mod: 56 Singles; Sit Ups 

Reps

Sunday Funday

:90 on / :30 off for 20 Rounds: (40 min Total)

Buy in: 15/12 Cal Row 
Directly into: Max Reps of "x"

"X"= 
Rounds 1-4: Burpees
Rounds 5-8: Box Step Ups
Rounds 9-12: Jump Rope Freestyle
Rounds 13-16: Push Ups
Rounds 17-20: Jumping Air Squats 

Reps

Strength

Every minute for 12 minutes (4 rounds):

Minute 1: Max Devil's Presses for 30 seconds @ 50/35 lbs
Minute 2: Max Strict Pull Ups for 30 seconds
Minute 3: Rest

Score = Total Reps

Time

Hidden Gem: Level 1

For time:
With a partner, splitting work however...

50/40 cal row
75 toes to bar
50/40 cal row
50 CTB
50/40 cal row
25 ring muscle ups
50/40 cal row

Time Cap: 25 Minutes 

Time

Hidden Gem: Level 2

With a partner, splitting work however
For time:

50/40 cal row
75 V-ups
50/40 cal row
50 Pull ups
50/40 cal row
25 Burpee Pull ups
50/40 cal row

Time Cap: 25 Min

Weight

Strength

On  a 19 Min Running Clock...

Within 10 minutes:

2 Hand Release Deadlifts @ Max Load

*Build to a tough/technical double for the day with hand release at the bottom of each rep in 10 minutes

Rest Til 15:00, then: 

Every minute for 4 minutes (4 rounds):
3 Deadlifts @ 70%

*70% of tough double from part A. TnG Allowed. Does not need to be hand release

Time

All In The Hips

For time:
50 thrusters @ 95/65lb 

- at the top of each minute, starting at minute 0 perform 5 power snatch

*Master's RX: 75/55lb

Time Cap: 7  Min

ounds/Reps

Double Dale

AMRAP 20: 

400m Run
2 Rope Climbs

Score= Rounds & Reps

Modified: 
500m Row
12 Pull Ups or Ring Rows

No Score

Flextra Credit

Every 2:30 for 7:30 (3 rounds):

20 Seated Elbow on Knee Banded Bicep Curls
20 Banded Overhead Tricep Extensions

Weight

Strength: Barbell Cycling

Every 2:30, for 10 minutes (4 sets):

6 Power Cleans + 4 Hang Power Cleans + 2 Alternating Front-Racked Barbell Reverse Lunges

*2/side for lunges
*Start light & build to something strong & technical by the final set

Rounds/Reps

Change of Perspective

8 sets:
90 sec work, 30 sec rest:
*picking up where you left off

10 line facing burpees
10 russian KBS @ 53/35
10 wall balls @ 20/14lb 

- 8th round/knockout round work all the way to the 2 minute mark

Score= Total Rounds and Reps

Weight

Strength

Every :90 for 12 minutes (4 Rounds):

Odd Rounds: 4 Barbell Bench Presses (2111 tempo)

Even Rounds: Max Strict L Pull-Ups

*increase load each set of bench press ending near a 4RM for the day but stick true to tempo

Mods for Strict L Pull Ups: 
L2: Strict Pull Ups
L3: Banded Strict Pull Ups

Rounds/Reps

Tabasco

AMRAP 14:

80 Double-Unders
Row 30/24 calories

Score = Rounds & Reps
Top scores: into the 7th round

L2: 80 Single Unders 

No Score

Extra Credit

2 Sets: 
12-15 Lu Raises
Rest 30 seconds

12-15 Seated Elbow On Knee Banded External Rotations
*elbows abduct

Rest 30 seconds

Bretzel for 30 seconds
*30 sec/side - focus on deep breathes in thoracic rotation

Rest 30 seconds

Weight

Box Squat

Every 3:30 x 3 Sets: 

Set 1: 5 reps @ 65%

Set 2: 5 reps @75%

Set 3: 5+ reps @ 80%

Set 4: AMRAP @ 85% 

Time

Compression: Level 1

6 Rounds for Time:

5 Deadlifts @ 185/125 lbs
10 Box Jump Overs 24/20 inches
15 AbMat Sit-Ups

Time Cap: 10 minutes

Time

Compression: Level 2

6 Rounds for Time:

5 Deadlifts @ 155/ 105
10 Box Step Overs 20 inches
15 AbMat Sit-Ups

Time Cap: 10 minutes

Rounds/Reps

Murph Prep Sunday

AMRAP 35:

"Cindy":
5 Pull Ups
10 Push Ups 
15 Air Squats 

*Every 5 Min: 400m Run 
*Workout Begins with the Run

Score= Round & Reps
RX+: Weight Vest 

Weight

Strength

EMOM x 12: 

Min 1: Strict Press: 2.2, rest 20 sec between doubles - build each set to heavy cluster for the day
Min 2: Single arm DB S2O: 8-10 reps/side
Min 3: Hanging L-Hold: Max time Accumulated in 30 sec
Min 4: Rest

Score= Weight on the barbell

Rounds/Reps

Work: Rest - Level 1

As Many Rounds and Reps as possible in 20 minutes:

15 Wall Ball Shots @ 20/14 lbs
12 Dumbbell Alternating Power Snatches @ 50/35 lbs
9 Chest-to-Bar Pull-Ups

Rounds/Reps

Work: Rest - Level 2

20 minute AMRAP: 

15 wall ball 14/10lb
12 alternating DB snatch 35/20lb 
9 chin over bar pull ups

*Level 3: 
Sub Pull Ups for Ring Rows or Jumping Pull Ups

OPEN WORKOUT 24.3