Workout Definition
A.
Four sets of:
Deadlift x 5 reps
(open your hands and reset at the bottom of every rep; build over the course of the four sets to today's heavy 5 reps)
Rest as needed
B.
For time:
1000 Meter Row
30 Power Cleans (135/95 lbs)
15 Bar Muscle-Ups
In teams of two, perform the following for time:
800 Meter Run (together)
immediately followed by...ten rounds, alternating each movement, of...
10 Dumbbell Hang "Clusters" (50/35 lb DBs)
10 Burpees
10 Strict Pull-Ups
immediately followed by...
800 Meter Run (together)
(Partner A performs 10 hang "Clusters"; Partner B performs 10 burpees; Partner A performs 10 strict pull-ups; Partner B performs 10 hang "Clusters"; etc…. A "Cluster" is a Clean into a Thruster)
A.
Every 2 minutes, for 6 minutes (3 sets):
2 Clean Lift-Offs + Power Clean + Jerk @ 70-80%
Followed by...
A.
Every 2 minutes, for 6 minutes (3 sets):
1 Clean Lift-Off + Clean + Jerk @ 75-85%
Followed by...
Every 2 minutes, for 6 minutes (3 sets):
Clean & Jerk @ 85-90%
B.
Ten rounds for time:
12/9 Calories of Assault Bike
3 Ground to Overhead (135/95 lbs)
Time Cap = 15:00
A.
Kipping Practice
Over the course of 12 minutes, work on your kipping movement of choice. This can be a kip, pulling variation or toes to bar. If you are proficient in all of these movements, work on learning to butterfly.
B.
"The Eagle"
Eight rounds for max load of:
8 Kettlebell Front Squats
20-Meter Kettlebell Farmer's Carry
This is a test from the legendary Dan John, and is something that we will come back to. Your goal is to pick the heaviest kettlebells you think you can handle without putting down for the duration of the 8 rounds. You will perform 8 front squats, then immediately drop the kettlebells to your sides and walk 20 meters. You'll repeat this 8 times - 64 total squats and 160-meters of farmer's carry.
Rest 5 Minutes
Complete rounds of 21, 15 and 9 calories/reps for time of:
Assault Bike (for calories)
Back Squat (135/95 lbs)
A.
Four sets of:
Dumbbell Shoulder Press x 8 reps
Rest 15-20 seconds
Barbell Skull Crushers x 10-12 reps
Rest 30 seconds
El Pigeon Stretch x 60 seconds each side
youtu.be/LyH0ygsgQBU
Rest 30 seconds
B.
Against a 4-minute running clock....
400 Meter Run
12 Dumbbell Box Step-Overs (50/35 lbs)
Max Reps of Wall Walks
Rest 2 minutes and repeat for a total of three (3) sets.
A.
Two sets of:
Perform 30 seconds on each side of the following movements...
*Station 1 - Banded Palloff Hold
*Station 2 - Banded Lateral Monster Walk
*Station 3 - Single-Leg Glute Bridge Hold
*Station 4 - Side Plank Hold
*Station 5 - Dynamic Bulgarian Split Squat Jumps
Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.
B.
Four rounds for time of:
60 Double-Unders
30/24 Calories of Rowing
10 Deadlifts (275/185 lbs)
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.)