A.
Every 3 minutes, for 15 minutes (5 sets) of:
Strict Press
Set 1 - 5 reps @ 60-70%
Set 2 - 5 reps @ 65-75%
Set 3 - 5 reps @ 70-80%
Set 4 - 5 reps @ 75-85%
Set 5 - 5 reps @ 75%+
B.
Complete as many rounds and reps as possible in 15 minutes of:
3 Wall Walks
6 Dumbbell Bench Presses (70/50 lb DBs)
12/9 Calories of Assault Bike
30 Double-Unders or Lateral Parallette Jump-Overs
In teams of three, complete as many rounds and reps as possible in 12 minutes of:
12/9 Calories of Rowing
9 Devil's Presses (50/35 lb DBs)
immediately followed by...
Overhead Plate Hold (45/25 lbs) - while next teammate completes the row and devil's presses.
Rest 8 minutes, and when the running clock reaches 20:00...
In teams of three, complete as many rounds and reps as possible in 12 minutes of:
12/9 Calories of Assault Bike
12 Single-Arm Dumbbell Push Presses (50/35 lb DBs; 6 each arm - non-working arm is holding dumbbell in the front-racked position while working arm performs push press)
immediately followed by...
Front-Racked Kettlebell Hold (24/16 kg) - while next teammate completes the Assault Bike and push presses
A.
Every 2:30, for 15 minutes (6 sets):
Back Squat
Set 1 - 4 reps @ 75%
Set 2 - 3 reps @ 80%
Set 3 - 3 reps @ 85%
Set 4 - 1 rep @ 90%
Set 5 - 10 reps @ 70%
Set 6 - 10 reps @ 75-80%
B.
Four rounds for time:
500 Meter Row
20 Walking Lunges with Kettlebell Farmer's Carry (32/24 kg)
Five rounds for time of:
400 Meter Run
30 Wall Ball Shots (20/14 lbs)
20 Box Jumps (24"/20" - step-down from top)
10 Strict Pull-Ups
A.
Every 2 minutes, for 16 minutes (8 sets) of:
Strict Press
Set 1 - 5 reps @ 65-75%
Set 2 - 3 reps @ 70-80%
Set 3 - 1 reps @ 75-85%
Set 4 - 3 reps @ 77-87%
Set 5 - 2 reps @ 80-90%
Set 6 - 1 rep @ 85-95%
Sets 7-8 - 8 reps @ 70-80%
B.
Against a 4-minute running clock....
400 Meter Run
6 x (5 Push-Ups + 1 Wall Walk)
Max Reps of Double-Unders or Max Calories of Assault Bike
Rest 2 minutes and repeat for a total of three (3) sets.
A.
Every 2 minutes, for 20 minutes (10 sets):
Clean & Jerk x 1 rep
Build to today's heavy.
Followed by...
Every 90 seconds, for 6 minutes (4 sets):
Clean & Jerk x 1 rep @ 90% of today's heavy
B.
For time:
500/400 Meter Row
50 Alternating Dumbbell Snatches
.A.
Six sets of:
Deadlift*
Rest 60 seconds
Weighted Prayer Stretch x 60-90 seconds
youtu.be/hDPO55YTqk4
Rest 60 seconds
*Set 1 – 6 reps
*Set 2 – 4 reps
*Set 3 – 2 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 2 reps
(Loading example – 315 x 6, 345 x 4, 375 x 2, 320 x 6, 350 x 4, 380 x 2)
B.
Three rounds for time of:
10 Pull-Ups
20 Kettlebell Swings
200 Meter Run
Against a 30-minute running clock...
1000 Meter Row or 800 Meter Run
immediately followed by as many round and reps as possible of...
10 Strict Pull-Ups, Chest to Bars or Muscle Ups
10 Strict Handstand Push-Ups or L-Seated Dumbbell Presses
15 Kettlebell Swings
20 Alternating Pistols or Cossack Squats
OR
Partner Version
Against a 30-minute running clock...
1000 Meter Row or 800 Meter Run (Run Together)
immediately followed by as many round and reps as possible of...
Alternate Rounds of:
3 Strict Pull-Ups, Chest to Bars or Muscle Ups
6 Strict Handstand Push-Ups or L-Seated Dumbbell Presses
9 Kettlebell Swings
12 Alternating Pistols or Cossack Squats
A.
Every 2:30, for 20 minutes (8 sets):
Back Squat
Set 1 - 5 reps @ 70%
Set 2 - 3 reps @ 75%
Set 3 - 2 reps @ 85%
Sets 4-6 - 2 reps @ 90%
Sets 7-8 - 10 reps @ 70%
B.
Against a 90-second running clock...
8 Burpee Box Jump-Overs (24"/20")
Max Reps of Double Kettlebell Front Squats (24/16 kg KBs)
Rest 90 seconds, and repeat for a total of five (5) sets.
Every 4 minutes, for 32 minutes (8 sets) for max load:
400 Meter Run
12 Toes to Bar
3 Snatches
Athletes may only take 3 attempts at the snatches per set, but may adjust the loads as they see fit throughout the workout. Please note total load successfully lifted, as well as number of attempts made - e.g., 4730 lbs; 22/24. Athletes may use as much time as they would like to accomplish the work in each period, but must complete all three elements in order for the round score to count.
B.
2 Sets
Minute 1- 30 Second Side Plank
Minute 2- 30 Second Hollow Hold
Minute 3- 30 Second Side Plank
A.
3 Sets Not for Time
Barbell or DB Bent Over Row 6-8 Reps
Rest 90-120 Seconds
Barbell Hip Thrust 6-8 Reps
Rest 90-120 Seconds
DB Floor Press 8-10 Reps
Rest 90-120 Seconds
B.
For Time
2000/1600M Row
or
1 Mile Run
A.
Every 2 minutes, for 14 minutes (7 sets) of:
Strict Press
Set 1 - 5 reps @ 65-75%
Set 2 - 4 reps @ 70-80%
Set 3 - 3 reps @ 75-85%
Set 4 - 2 reps @ 78-88%
Set 5 - 1 rep @ 82-92%
Sets 6-7 - 10 reps @ 65-75%
B.
Complete as many rounds and reps as possible in 15 minutes of:
40 Double-Unders
20 Dumbbell Push Presses (50/35 lbs)
10 Alternating Dumbbell Overhead Reverse Lunges (50/35 lbs)
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.