Murph

1 mile Run

100 Pull-Ups

200 Push-Ups

300 Air Squats

1 mile Run

If you are looking for some history on Murph and scaling options this is a great article to get you prepped: https://www.boxrox.com/murph-strategies-partition-variations/

In teams of two, complete eight (8) rounds each of:
Station 1 - 15/10 Calories of Assault Bike
Station 2 - Barbell Complex*

* Barbell Complex:
4 Power Cleans (135/95 lbs)
6 Alternating Reverse Lunges (135/95 lbs)
8 Shoulder to Overhead (135/95 lbs)

Each partner must complete each station 8 times. You must rotate stations as a team - so one partner will always be on the bike and one on the barbell.

A.
Every 2 minutes, for 14 minutes (7 sets) of:
Strict Press
Set 1 - 5 reps @ 60-70%
Set 2 - 4 reps @ 65-75%
Set 3 - 3 reps @ 80%
Set 4 - 2 reps @ 75-85%
Set 5 - 1 rep @ 80-90%
Sets 6-7 - 8 reps @ 65-75%

B.
Complete as many rounds and reps as possible in 15 minutes of:
20/15 Calories of Rowing
15 Wall Ball Shots (20/14 lbs)
10 Strict Ring Dips

Five rounds for time of:
400 Meter Run
40 Air Squats
30 Push-Ups
200 Meter Run
10 Strict Pull-Ups

Time Cap = 40 Minutes

A.
"Nate"
Complete as many rounds and reps as possible in 20 minutes of:
2 Ring Muscle-Ups
4 Strict Handstand Push-Ups
8 Kettlebell Swings (32/24 kg)

B.
Three sets of:
Single-Leg Hip Bridge x 10-12 reps each leg @ 2012
Rest 30 seconds
Frog Pumps x 20 reps @ 1112
youtu.be/AYR_0XzzBGY
(focus on maximal contraction of your glutes during each 2-second hold at the top)
Rest 30 seconds
Hollow Hold x 60 seconds
Rest as needed

A.
Every 2:30, for 20 minutes (8 sets):
Back Squat
Set 1 - 3 reps @ 75%
Set 2 - 1 rep @ 85%
Set 3 - 3 reps @ 85%
Set 4 - 2 reps @ 90%
Sets 5-7 - 6 reps @ 80%
Set 8 - 4 reps @ 85%

B.
Three rounds for time:
400 Meter Run
20 Walking Lunges with Kettlebell Farmer's Carry (24/16 kg KBs)
10 Double Kettlebell Front Squats (24/16 kg KBs)

A.
Every 2 minutes, for 24 minutes (12 sets):
Clean & Jerk x 1 rep

Loading per set (by %): 60, 65, 70, 75, 80, 85, 87, 89, 91, 93, 95, 95

B.
For time:
50/35 Calories of Assault Bike or Rowing
30 Ground to Overhead (115/75 lbs)
30 Pull-Ups

Time Cap = 10:00

In teams of two, alternate complete rounds:

0:00-10:00
10/8 Calorie Row
10 DB Snatches (50/35 lbs)

Rest 4 Minutes

14:00-24:00
5 Thrusters (95/65 lbs)
10 Ab Mat Sit Ups

Rest 4 Minutes

28:00-38:00

200 M Run
10 Bodyweight Walking Lunges (5 each side)

A.
Every 2:30, for 20 minutes (8 sets):
Back Squat
Set 1 - 4 reps @ 70%
Set 2 - 3 reps @ 80%
Set 3 - 2 reps @ 85%
Sets 4-5 - 8 reps @ 70%
Set 6 - 6 reps @ 75%
Sets 7-8 - 6 reps @ 80%

B.
Complete as many rounds and reps as possible in 12 minutes of:
20 Box Jump-Overs (24"/20")
15 Wall Ball Shots (20/14 lbs)
10 Toes to Bar

A.
Every 2:30 minutes, for 20 minutes (8 sets):
Power Clean + Jerk + Clean & Jerk

Build to today's heavy.

B.
Three sets for max calories + reps of:
90 seconds of Rowing (for Calories)
30 seconds of Thrusters (95/65 lbs)
Rest 2 minutes

Note your calories and reps achieved in each set, then sum them for your total score.

A.
Every 2:30, for 15 minutes (6 sets):
Strict Press
Set 1 - 5 reps @ 60-65%
Set 2 - 3 reps @ 65-70%
Set 3 - 2 reps @ 70-75%
Set 4 - 2 reps @ 75-80%
Set 5 - 2 reps @ 80-85%
Set 6 - 2 reps @ 85% or more

B.

B.
Every minute, on the minute, for 16 minutes (4 sets) for max calories/reps:
Station 1 - 45 seconds of Assault Bike
Station 2 - 45 seconds of Kipping Movement of Choice*
Station 3 - 45 seconds of Push-Ups
Station 4 - Rest

Station 2 is an opportunity to work on your kip, kipping pullups, toes to bar. Anything that has a kipping motion in it.

Against a 4-minute running clock...
400 Meter Run
25 Goblet Squats (24/16 kg)
Max Reps of Pull Ups

Rest 2 minutes, and repeat for a total of six (6) sets. Post the number of pull-ups achieved in each set, then sum them for your overall score.

A.

"Strict Diane"
Complete rounds of 21, 15 and 9 reps for time of:
225/155 lb Deadlifts
Strict Handstand Push-Ups

B.

B.
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 - Barbell Hip Thrust x 6 reps @ 21X1
Station 2 - Band Pull-Aparts x 30 reps @ 1010
Station 3 - L-Sit x 60 seconds (accumulated time)

Every 90 Seconds For 30 Minutes (5 Rounds)

Station 1- 200M Run or 250/200M Row
Station 2- 20-25 Wallballs (20/14 lbs.)
Station 3- 15/12 Calorie Assault Bike
Station 4- 18-22 DB Snatches (50/35 lbs.)

Every minute, on the minute, for 30 minutes (6 sets) of:
Minute 1 - 8 Deadlifts @ 70% of 1-RM
Minute 2 - 16 Walking Lunges with Farmer's Carry (32/24 kg KBs)
Minute 3 - 6 Bar Muscle-Ups
Minute 4 - 12 Parallette Shoot Throughs youtu.be/Ip4vd5Qw7CM
Minute 5 - 40 Seconds of Prone Plank

Workout Definition

Against a 3-minute clock...
Row 500 Meters
Max Reps of Toes to Bar

Rest 60 seconds, and then...

Against a 3-minute clock...
Run 400 Meters
Max Reps of Power Cleans (185/135 lbs)

Rest 60 seconds and repeat for a total of FOUR SETS of each couplet - total workout time will be 32 minutes.

Complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
immediately followed by...
Three rounds of:
5 Pull-Ups
10 Push-Ups
15 Air Squats

A.
Five sets of:
Strict Press x 5-6 reps
(go as heavy as you can; if you get 6 reps go up in weight)
Rest 30 seconds
Weighted Pike Stretch x 60 seconds
youtu.be/2NMnKB2FqpY
Rest 30 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
300/250 Meter Row, Ski or Bike on Concept 2
20 Single-Arm Dumbbell Push Presses (10 each; 50/35 lb DB)
20 Box Step-Overs with KB/DB Goblet Hold (24"/20"; 50/35 lb KB/DB)

A.
Every 2:30, for 20 minutes (8 sets):
Back Squat
Set 1 - 3 reps @ 70%
Set 2 - 3 rep @ 75%
Set 3 - 3 reps @ 80%
Set 4 - 3 reps @ 85%
Sets 5-8 - 7 reps @ 70%

B.

Workout of the Month

A.
12 Minute TC
Front Squats (135/95 lbs.) 10-1
Bar Facing Burpees 1-10

At the 12 Minute Mark......

B.
5 Minute TC
Max Clean

Community Workout

In Teams of 2

210 /190/170 Calorie Row or 160/140/120 Calorie Bike
150 Wallballs (20/14 lbs.)
90 DB Snatches (50/35 lbs.)

Cash Out

Partners must accumulate 5 minutes of Plank and/or Hollow Hold