EMOM x 10m
Build to 70-80% and stay across for 2s.
Moderately heavy clean to cycle doubles.
– Reset if need.
– Rest is short so need to complete in :30s.
21-15-9
Power Cleans (95/65)
Handstand Push-ups / Strict Press (DBs)
Find a heavy turkish Get-up double in 8min.
50-40-30-20-10
Row Cals
Sit-ups
Double-Unders
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
A) 20 RNDs
5 Pull-ups
10 Push-ups
15 Squats
B) 20 RNDs
5 Push-ups
5 Pull-ups
5 Push-ups
15 Air squat
C) 33 RNDs
3 Pull-ups
6 Push-ups
9 Air Squats
+ 1 Round of 1/2/3
Scaling options
A) 1/2 “MURPH”
– 1 Mile Run
50 Pull-Ups
100 Push-Ups
150 Squats
– 1 Mile Run
Break up as:
10 RNDs of 5/10/15 or 5/5/5/15
AMRAP 30 – Partner workout
3 Power Cleans (185/125, 95/65)
6 Burpees
9 Row cals
– One partner works at a time in a you go, I go fashion.
Every 6:00 for 5 Rounds:
20 Kettlebell Swings
60 Double Unders
30/24 Calorie Row
With a partner…
6 RNDs
250/200 Row
10 Weighted Push-ups
6 RNDs
15/12c Bike
20 KBS
6 RNDs
200m Run
10 Weighted Pull-ups
Alternate full rounds with partner.
Repeat from 4/28 – Murp Prep Cont.
Can use Weight Vests or hold weights.
OR
Push-ups: 25 / 10 Pound plate on upper back.
Pull-ups: Hold 20/10 DB between feet
Heavy Double Clean
Reset or TNG
3 RNDs
400m run
15 P. Cleans (115/85, 75/55)
50 DU
Cap 15
RX+: 155/105
2 Push Press
1 Jerk Split Jerk
Build to a heavy single
Tabata: :20 on / :20 off
5 RNDs each
1: Pull-ups
– Rest 1 min
2: Push-ups
– Rest 1 min
3: Air Squats
– Rest 1 min
*Score is the sum total reps of ALL movements.
RX+: Weighted Vest
2 x 5 heavy Back Squats
Build to a heavy double for 2 sets
Approaching 90%-100% of Front Squat 1RM.
– It’s been a second so don’t over extend on the weight. Better to move lighter weight with good form on this lift we have not seen in a couple months.
21-15-9
Wall Balls
Row Cals
TRACK WOD: Partner – Meet at Track
*2×200
*2×400
*2×800
*2×400
*2×200
*Partner:
20 Push-ups + Hold a plank or hollow while until partner finishes their run.
Each partner runs 1 leg of the race. (200,400,800,400,200)
RX+: 30 Push-ups
