Thursday, May 12, 2022
In Gym: four rounds, each for time; rest amply between rounds: 500m row 21x russian swing @ 70/55-lbs. At Home: four rounds, each for time; rest amply between rounds: 400m run –or– 20x no pushup burpee + 24x renegade row + 36x mountain climber 21x object swing –or– 1 minute superman hold
Wednesday, May 11, 2022
In Gym: high hang power snatch + low hang power snatch 1-1-1-1-1 Begin each round every two minutes. hang power snatch 3-3-3-3-3 Begin each round every three minutes. At Home: three rounds for time: 20x atomic pushup 20x single-arm snatch (alternating, total)
Tuesday, May 10, 2022
In Gym: Murph Prep 3: “Murph Variant 2” as many rounds as possible in 22 minutes*: 100m run 5x pull-up 10x pushup 15x squat 200m run 10x pull-up 20x pushup 30x squat 300m run 15x pull-up 30x pushup 45x squat *If you reach the end of this sequence, begin from the top again. *You may […]
Monday, May 9, 2022
In Gym: for time: 3-6-9-12-15-15-12-9-6-3 deadlift @ 155/105-lbs. box jump over, 24/20″ platform At Home: for time: 3-6-9-12-15-15-12-9-6-3 object deadlift –or– sit-up + max vertical jump lunge jump
Sunday, May 8, 2022
In Gym: In 18 minutes, complete a 400m farmer’s carry @ 100/70-lbs. buy-in, and then as many rounds as possible in the remaining time of: 5x strict ring dip 10x strict sit-up 15x goblet squat @ 50/35-lbs. At Home: In 18 minutes, complete an 800m run, and then as many rounds as possible in the […]
Saturday, May 7, 2022
In Gym: for time: 50-40-30-20-10 single-arm snatch @ 50/35-lbs. (alternating, total) *After each round, complete 50x double under and 9x strict pull-up. At Home: for time: 50-40-30-20-10 object single-arm snatch (alternating, total) *After each round, complete 50x high knees and 9x MPH-standard burpee
Friday, May 6, 2022
In Gym: back squat 5-5-5-3-3-3 *Begin each round every four minutes. then, three sets for quality: 8 pause squat @ 50% heaviest weight for the day 12 dumbbell renegade row (alternating, total) At Home: four rounds, rest amply between rounds: 10x object lunge jump + 10x object squat + max wall squat –or– 15x lunge […]
Thursday, May 5, 2022
In Gym: every minute, on-the-minute, for 15 minutes: minute 1: legless rope climb –or– rope climb minute 2: box jump, 24″ platform minute 3: handstand hold (freestanding is an option) then, three sets for quality: 10-20x weight vest/unweighted pushup 400m weight vest/unweighted run At Home: every minute, on-the-minute, for 15 minutes: minute 1: row option […]
Wednesday, May 4, 2022
four rounds for time: row, 21/18 calories 21x push press @ 115/75-lbs. Compare results to July 27, 2020. At Home: four rounds for time: run 400m –or– 2x (30x jumping jack + 30x high knees + 5x no pushup burpee) 21x object push press –or– 21x atomic pushup
Tuesday, May 5, 2022
In Gym: Murph Prep 2: “Half Murph” for time: 800m run + 50x pull-up 100x pushup 150x air squat + 800m run *Partition the pull-ups, pushups and air squats any way you want! At Home: Murph Prep 2: “Half Murph” for time: 800m run (or 4 rounds of 50x jumping jack + 50x high knees) […]