Friday 06.09.23 Strength Back Squat Clusters Every 2:30, 4 Sets 3.3 Reps @ 80% “Scar Tissue” Every 6:00 minutes, 3 Sets 48 Double Unders 24/16 Calorie Echo Bike 12 Strict Handstand Push-Ups 6 Squat Cleans 225/155lb, 102/70kg QuickFit 24:00 EMOM min 1: 15/11 Calorie Ski Erg min 2: 15 Turkish Sit Ups (holding plate) min […]

Thursday 06.08.23 Gymnastics Skills and Drills Toe to Bar Technique Work “Dosed” 3 Sets, For Time: 500/450m Row into: 3 Rounds 10 Burpees to Target 10 Toe to Bar Into: 500/450m Row Rest 2:00 minutes between sets QuickFit Every 7:00 minutes, 3 Sets, Complete the following: Backwards Sled Drag (there and back) 20 Kettlebell Swings […]

Wednesday 06.07.23 Snatch Complex Every 2:00 minutes, 6 Sets, Complete the following: 1 High Hang Snatch 1 Hang Snatch Rest 20 seconds 1 Snatch “Sick Love” 5 Sets, For Reps: 3 minute AMRAP 4 Box Jumps @ 30/24″ 4/4 Single Arm Kettlebell Snatches, 70/53lb, 32/24kg 12 Air Squats Rest 1:00 minute between sets Score: Total […]

Tuesday 06.06.23 Strength SuperSet Deadlift + Push Press Every 3:00 minutes, 4 Sets Deadlift 2.2.2 reps @ 80% Rest 10-20 seconds between clusters + 5 Push Press @ 75%+ “Dark Necessities” For Time 15/10 Strict Pull-Ups 20 Deadlifts, 225/155lb (102/70kg) 15/10 Strict Ring Dips 400m Run 15/10 Strict Pull-Ups 20 Deadlifts, 225/155lb (102/70kg) 15/10 Strict […]

Monday 06.05.23 Strength Front Squat Every 2:30, 4 Sets Set 1: 10 Reps @ 60% Set 2: 10 Reps @ 60% Set 3: 10 Reps @ 65% Set 4: 10 Reps @ 70% “Can’t Stop” 3 Sets, Max Reps 1:00 Max Calorie Row :30 second Rest 1:00 Max Distance Sandbag Carry 150/100lb, (68/45kg) or Dual […]

Sunday 06.04.23 “Gladiator” 20:00 AMRAP 5 Weighted Pull-Ups 10 Dual Dumbbell Bench Press 15 Single Dumbbell Weighted Step-Ups 24/20′ 20 Renegade Rows Load 50/35lb, (22.5/16kg)

Saturday 06.03.23 Rowing Golf Row to 1000m w/Partner “Grand Theft Auto” 3 Rounds For Time Row 500 meters 21 Burpees Run 400 meters

Friday 06.02.23 Bar Muscle-Up Progressions “Bachelor Party” 18:00 AMRAP 5 Bar Muscle-Up 30 Double Unders 10 Toe to Bar 30 Double Unders 15/10 Cal Echo Bike 30 Double Unders QuickFit 500-400-300-200-100m Ski Erg 50-40-30-20-10 Sandbag Box Step Ups 15 V-Ups After Each Round

Thursday 06.01.23 Weightlifting Power Clean + Squat Clean 10:00 EMOM min 1-3: 3+1 Reps @ 60-65% min 4-6: 2+1 Reps @ 65-70% min 7-8: 2+1 Reps @ 70-75% min 9-10: 1+1 Rep @ 80% “Peekaboo” 3 Rounds for Time 18 Wall Balls 20/14lb, (9/6kg) 15 Deadlift 9 Power Clean 6 Front Squat Load: 155/105lb, (70/48kg) […]

Wednesday 05.31.23 Handstand Walk Skill Progression Handstand Walk Every 90 seconds, 5 Sets 50-100ft HS Walk “Prank Sinatra” 16:00 EMOM min 1: 8 Strict Handstand Push-Ups min 2: 16 GHD Sit-Ups or 22 Abmat Sit-Ups min 3: 14/12 Calorie Row min 4: Rest *add 3/2 Calories on each round of the rower QuickFit Every 10:00 […]

Tuesday 05.30.23 Power Snatch 10:00 EMOM min 1-3: 3 Reps @ 60-65% min 4-6: 2 Reps @ 65-70% min 7-8: 2 Reps @ 70-75% min 9-10: 1 Rep @ 80% “Isabel” 30 Snatches 135/95lb, (61/43kg) QuickFit Every 4:00 x 6 Sets Interval 1: 4:00 Row for Distance Interval 2: 25 Wall Balls + 25 American […]

Monday 05.29.23 “Murph” 1 Mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 Mile Run Can Be Partitioned Anyway you want

Sunday 05.28.23 Weightlifting Push Jerk Every 4:00 minutes, 3 Sets 7 Reps @ 60% 5 Reps @ 65% 3 Reps @ 70% % of Push Jerk Increase weight each set R: only as long as it takes to adjust loads “Annie” For Time 50-40-30-20-10 Double-Unders Sit-Ups

Saturday 05.27.23 This year athletes will have the option of completing Murph on Saturday or on Monday depending on their Memorial Day Weekend plans. We’ll use an Open Gym format from 8:00AM – 10:00AM both days. Athletes can arrive and warm-up or stretch on their own. The Coach will start the group workout at 8:30AM […]

Friday 05.26.23 Weightlifting Snatch Complex Every 2:00 minutes, 6 Sets Power Snatch + Snatch Balance Rest 20 seconds Squat Snatch Bar Muscle-Up Progressions “Bit by a Dead Bee v2” AMRAP 12 3 Bar Muscle Ups 100ft D-Ball Bear Hug Carry 100/70lb 10/8 Calorie Bike QuickFit AMRAP 20 3 Wall Walks or 3 Inchworm Push Ups […]