Against a 12-minute running clock...
100/70 Calories of Assault Bike or Rowing
Max Reps of Wall Ball Shots (20/14 lbs) in remaining time

Rest 4 minutes, and when the clock reaches 16:00...

Against an 8-minute running clock...
70/50 Calories of Assault Bike or Rowing
Max Reps of Dumbbell Thrusters (50/35 lbs) in remaining time

Rest 4 minutes, and when the clock reaches 28:00...

Against a 6-minute running clock...
50/35 Calories of Assault Bike or Rowing
Max Reps of Air Squats in remaining time

A.
Every 90 seconds, for 12 minutes (8 sets) of:
Power Clean + Front Squat

Begin set one at 60% and build to a heavy.

B.
Complete as many rounds and reps as possible in 12 minutes of:
3 Power Cleans (175/115 lbs)
6 Strict Pull-Ups
9 Box Jumps (30"/24" - jump up, step down)

A.
Every 2 minutes, for 8 minutes (4 sets) of:
Strict Shoulder Press x 3-4 reps

Go as heavy as possible!

B.
Every 2 minutes, for 8 minutes (4 sets) of:
Push Press x 3-4 reps

C.
Every 6 minutes, for 18 minutes (3 sets) for times of:
500/400 Meter Row
400 Meter Run
25 Push-Ups

Every 9 minutes, for 36 minutes (4 sets) for times:
400 Meter Run
12 Burpee Broad Jumps (4'/3')
6 Ring Muscle-Ups or 12 Ring Dips
3 Wall Walks
20/15 Calories of Assault Bike

Athletes should be getting at least 2 minutes of rest between sets, so please adjust the distance or repetitions to ensure the intended stimulus of this session.

A.
Every 2 minutes, for 16 minutes (8 sets) of:
1 Front Squat @ 32X1 + 2 Front Squats @ 20X1

Start at 70-75% and build quickly to a load that will be challenging for at least 3-4 sets.

B.
For time:
30 Dumbbell Thrusters (50/35 lb DBs)
30 Alternating Reverse Lunges with DB Farmer's Carry
20 Dumbbell Thrusters
20 Alternating Reverse Lunges with DB Farmer's Carry
10 Dumbbell Thrusters
10 Alternating Reverse Lunges with DB Farmer's Carry

A.
Four sets of:
Prone Lying Banded Hamstring Curls x 20 reps @ 10X0
immediately followed by...
Romanian Deadlift x 6 reps @ 4011
immediately followed by...
Box Jump x 6 reps
(jump as high and land as soft as possible; then step down)
Rest 2 minutes

B.
For time:
1200 Meter Run
60 Pull-Ups
30 Dumbbell Box Step-Overs (20" box; 50/35 lb DBs)

In teams of 2

60 Rounds for Time

5 Wallballs

3 Handstand Pushups

1 Power Clean (185/125)

Partners Alternate Complete Rounds

"Helton"
Three rounds for time of:
800 Meter Run
30 Dumbbell Squat Cleans (50/35 lb DBs)
30 Burpees

A.
Five sets of:
Barbell Hip Thrusts x 6-8 reps @ 20X1
(go heavy on these - a good starting weight might be around 75% of your 1-RM Deadlift)
youtu.be/G1GQaUyWNpA
Rest 60 seconds
Strict Pull-Ups x Max Reps @ 21X0
(please use some accommodation if needed to perform at least 5 reps)
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
40 Double-Unders
20 Walking Lunges with KB/DB Farmer's Carry (24/16 kg)

Against a 30-minute running clock...
1000 Meter Row
immediately followed by as many round and reps as possible of...
5 Muscle-Ups
10 Strict Handstand Push-Ups
15 Kettlebell Swings (24/16 kg)
20 Alternating Pistols

A.
Every 2:30, for 15 minutes (6 sets) of:
Power Clean + Front Squat + Hang Clean

Start at approximately 65-70% of your 1-RM Clean and build from there over the course of the 6 sets.

B.
Every 4 minutes, for 20 minutes (5 sets) for times:
30/22 Calories of Assault Bike or 40/30 Calorie Row
30 Single-Arm Kettlebell Snatches*

*Partition the reps between arms however you'd like. If you're not comfortable with the kettlebell snatch, use a dumbbell and perform a hang snatch - passing the dumbbell below the waist to start each rep and finishing overhead.

A.
Five sets of:
Barbell Z-Press x 5 reps
Rest 75 seconds
Weighted Strict Pull-Up x 5 reps
Rest 75 seconds

Build over the course of the five sets to today's heavy 5-RM for both movements.

B.
Four rounds for time of:
500/400 Meter Row or 30/22 Calories of Assault Bike
12 Ground to Overhead (115/75 lbs)
12 Chest-to-Bar Pull-Ups

Community Workout

Every 90 seconds, for 30 minutes (5 sets):
Station 1 - 20/16 Calories of Assault Bike
Station 2 - 15 Burpee Box Jump-Overs (24"/20")
Station 3 - 200 Meter Run
Station 4 - 20 Single-Arm DB Overhead Walking Lunges (55/35 lbs - 10 steps each side)

Your goal should be to finish this entire workout without falling short in any interval. If the prescribed repetitions or distances are unattainable, please adjust the reps such that you are able to complete the first round relatively comfortably, and by the final round you will be challenged both mentally and physically.

On the other hand, if the above prescription is too easy for your current level, please increase the number of repetitions/distances to ensure that your rounds match the desired levels of intensity noted above.

A.
Every 2:30, for 20 minutes (8 sets) of:
Tempo Front Squat x 3 reps @ 31X1

Start at 65-70% and build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well.

B.
For time:
60 Calories of Rowing
50 Wall Ball Shots (20/14 lbs)
40 Toes to Bar

Every 2 minutes for 14 minutes
Floating Snatch + Snatch

Build to a challenging set

B.

Every 6 minutes, for 18 minutes (3 sets) for max load:
500 Meter Row
400 Meter Run
3 Squat Snatches

Total the load successfully lifted for the three repetitions of each set, then sum all of those loads for your overall score.

Every 90 seconds, for 30 minutes (4 sets) for max reps of:
Station 1 - 60 seconds of Strict Handstand Push-Ups or L-Seated Dumbbell Presses
Station 2 - 60 seconds of Banded Overhead Triceps Extensions
Station 3 - 60 seconds of Box Jump-Overs (24"/20")
Station 4 - 60 seconds of Strict Pull-Ups (pronated, supinated or mixed)
Station 5 - 60 seconds of Assault Bike (calories)

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)

"Memorial Day "Murph" Options
Murph is a LOT of volume in regards to pull-ups and push-ups. While we highly encourage everyone to partake in this workout in some fashion to honor a great hero, we want to make sure that everyone is able to do so in a safe manner. Please do not hesitate to adapt the workout to fit your fitness level and capability. Please err on the side of caution if you're unsure; we want to see each of you healthy and happy after this Memorial Day.

Option 1:
Complete as many rounds and reps possible in 35 minutes of:
400 Meter Run
immediately followed by two (2) rounds of...
10 Pull-Ups*
20 Push-Ups
30 Air Squats

--OR--

Option 2:
Four rounds for time of:
800 Meter Run
immediately followed by five (5) rounds of...
5 Pull-Ups*
10 Push-Ups
15 Air Squats

TIME CAP: 35 Minutes

--OR--

Option 3:
Partnered "Murph"
Complete as many rounds and reps as possible in 35 minutes of:
Partner 1: 400 Meter Run
Partner 2: AMRAP of 5 Pull-Ups + 10 Push-Ups + 15 Air Squats

Switch roles each time a partner completes the 400 meter run.

--OR--

Option 4:
"Murph"
For Time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run

Recommended Time Cap: 50 Minutes
————————–
“A hero is someone who has given his or her life to something bigger than oneself.” – Joseph Campbell

The above workout is named after Lt Michael Murphy. If you are not yet familiar with Medal of Honor recipient Lt Michael Murphy, please click here and read about his acts of courage and selflessness. (navy.mil/ah_online/moh/murphy.html) He, and the many others that have served and conducted themselves with similar bravery, represent the best of our country. Please take pride in honoring and remembering them this Memorial Day."

In teams of three, complete two rounds for time:
100/70 Calories of Assault Bike
800 Meter Run (all teammates together)
60 Devil's Presses (50/35 lb DBs)
400 Meter Run (all teammates together)
20 Bar Muscle-Ups

Time Cap = 40:00

Teammates can partition calories and repetitions as they see fit on the Assault Bike, Devil's Presses and Bar Muscle-Ups, but must all complete the running together and may not start on the next element until all three teammates have completed the run.

A.
Ten sets of:
Power Clean + Hang Clean

*Sets 1-3 @ 60-70% of 1-RM Clean
*Sets 4-6 @ 70-80%
*Sets 7-10 @ 80-85%

B.
Option 1
Complete rounds of 9, 7 and 5 reps for time of:
205/145 lb Clean (power or full)
Ring Muscle-Up

OR...

Option 2
For time:
15 Power Cleans (155/105 lbs)
30 Ring Dips
10 Power Cleans
20 Ring Dips
5 Power Cleans
10 Ring Dips