“Murph”
For time:
– 1 mile run
– 100 pull-ups
– 200 push-ups
– 300 air squats
– 1 mile run
*Partition pull-ups, push-ups, and air squats as needed.
*If you have a weight vest, wear it.
Author: Ryan Savard
Fitness & Performance
A) E3MOM x 4-6 sets
– 12/9 cal row
– 12 DB push press
– 12 DB walking lunges
B) 3 sets:
– 10-20 DB curls
– 10-20 banded push-downs
– 10-20 hollow rocks
HomeWOD
A) E3MOM x 4-6 sets
– shuttle run (yo yos, suicide run)
– 12 push press
– 12 walking lunges
B) 3 sets:
– 10-20 curls
– 10-20 close grip push ups
– 20-30 Russian twists
Fitness & Performance
A) E4M x 3 sets:
– 8-12/side single arm DB bench press
– 8-12 L seated band rows with pause
B) For time:
– 400m run
– 30 double DB/KB deadlifts
– 40 sit-ups
– 50 air squats
– 400m run
– 50 air squats
– 40 sit-ups
– 30 double DB/KB deadlifts
– 400m run
HomeWOD
A) E4M x 3 sets:
– 8-12/side single arm DB/KB floor press
– 8-12/side bent over rows
B) For time:
– 400m run
– 30 double DB/KB/bag deadlifts
– 40 sit-ups
– 50 air squats
– 400m run
– 50 air squats
– 40 sit-ups
– 30 double DB/KB/bag deadlifts
– 400m run
Fitness & Performance
A) E4M x 3 sets:
– 8/side DB weighted step-ups
– 10-12/side bent over KB row
B) 4 min running clock:
– row 500/400m
– in remaining time AMRAP:
- 5/side single arm DB hang clean & jerk
- 5 burpees over rower
R2M, repeat for a total of 4 sets
HomeWOD
A) E4M x 3 sets:
– 8/side DB weighted step-ups
– 10-12/side bent over KB row
B) 4 min running clock:
– 400m run
– in remaining time AMRAP:
- 5/side single arm DB hang clean & push press
- 5 burpees
R2M, repeat for a total of 4 sets
Fitness & Performance
A) E2.5M x 4 sets:
– 12-16 DB/KB Romanian deadlifts (moderate)
– 2 RIR close grip push ups
B) E5M x 3-4 sets:
– 400m run
– 8 strict pull-ups
– 12 RKB swings (heavy)
– 24 double unders
HomeWOD
A) E2.5M x 4 sets:
– 12-16 DB/KB Romanian deadlifts (moderate)
– 2 RIR close grip push ups
B) E5M x 3-4 sets:
– 400m run or 2 minutes of cardio
– 8/side bent over row
– 12 RKB or bag swings
– 24 double unders or lateral hops
Fitness & Performance
A) 3 sets:
– 5-5-5 row
– 5 jumping squats
– 5 yoga push-ups
– 10 band pull aparts
B) EMOM x 5-6 sets:
1: 15/12, 12/9 or 10/7 cal row
2: 4-6 toes to bar + 4-6 burpees (sub NPU burpees)
3: 6/side single arm DB thrusters (50/35, 35/25)
4: 6-12 box jump overs (sub step-overs
5: rest
HomeWOD
EMOM x 5-6 sets:
1: 40 seconds of cardio
2: 6 lemon squeezes + 4-6 burpees (sub NPU burpees)
3: 6/side single arm DB thrusters (50/35, 35/25)
4: 6-12 box jump overs (sub step-overs
5: rest
10 rounds for time:
– 10 thrusters
– 10 sit-ups
– 10 Romanian deadlifts
– 30 double unders
For time:
– 200m run
– 20 V-ups
– 30 push-ups
– 400m run
– 40 RKB swings
– 50 walking lunges
– 600m run
– 50 walking lunges
– 40 RKB swings
– 400m run
– 30 push-ups
– 20 V-ups
– 200m run