In Gym:
power clean

3-3-3-3-3

Begin each round every three minutes.

clean pull
3-3-3-3

Begin each round every two minutes.

At Home:
five rounds, every 2.5 minutes:
50x mountain climber
5-10x dumbbell/object power clean –or– standing long jump

five rounds, every 2.5 minutes:
30x lunge jump
5-10x dumbbell/object deadlift –or– single-leg romanian deadlift, per side

In Gym: Murph Prep 4
in 21 minutes, complete as much as possible of the following:
one mile run
+ three rounds:
5x pull-up
10x pushup
15x air squat
+ three rounds:
5x chest-to-bar pull-up
10x staggered grip pushup
15x medicine ball squat @ 20/14-lbs.
+ three rounds:
5x strict pull-up –or– bar muscle-up
10x explosive pushup
15x wall ball, 10/9-ft. target

At the 22 minute mark, complete an 800m run for time.

If you are would like to try a weight vest today, it is mandatory to remove it after the second set of three rounds!

At Home:
in 20 minutes, complete as much as possible of the following:
4-minute run –or– 150x jumping jack
+ three rounds:
5x pull-up –or– sheet row –or– rotational sit-up
10x pushup
15x air squat
+ three rounds:
5x pull-up –or– sheet row –or– rotational sit-up
10x staggered grip pushup
15x goblet squat –or– 25x squat
+ three rounds:
5x pull-up –or– sheet row –or– rotational sit-up
15x goblet thruster –or– 25x squat

In Gym:
as many rounds as possible in 13 minutes:
20x swing @ 55/35-lbs.
10x burpee

practice handstands and handstand walking for 10 minutes.

At Home:
as many rounds as possible in 13 minutes:
20x object swing –or– reverse lunge
10x burpee

practice handstands and handstand walking for 10 minutes.

In Gym:
front squat
2-2-2-2-2-2

Begin each round every three minutes.

then, two rounds for quality:
up to 20x unbroken toes-through-rings
up to 10x unbroken strict ring dip *may use a weight*
1 minute of max barbell squat jump @ 45/33-lbs.

At Home:
three rounds, rest exactly one minute between rounds:
1-minute v-hold
20x heavy object squat –or– 25x pause air squat

then, two rounds for quality:
20x pike-up up –or– v-up
up to 20x dip option –or–diamond pushup
1 minute of max object or bodyweight squat jump

In Gym:
for time:
one mile weight vest run –or– medicine ball carry @ 20/14-lbs.
50x dumbbell power clean @ 100/70-lbs.
800m weight vest run –or– medicine ball carry @ 20/14-lbs.
25x dumbbell power clean @ 100/70-lbs.

*If you are wearing a weight vest for this workout, keep it on for the power cleans.

At Home:
for time:
one mile weight vest run –or– one-mile run
50x object power clean –or– 100x lunge
800m weight vest run –or– 800m run
25x object power clean –or– 50x lunge

In Gym:
“15.3”
as many rounds as possible in 14 minutes:
7x muscle-up
50x wall ball @ 20/14-lbs., 10-ft. target
100x double under

Compare results to March 14, 2015.

At Home:
as many rounds as possible in 14 minutes:
7x strict pull-up –or– sheet row –or– 14x pike-up
50x object single-arm thruster –or– squat jump
50x elevated toe touch
50x lateral hop

In Gym:
push press
5-5-5-5-5

then, three rounds for time:
15x push press @ 95/65-lbs.
15x burpee

At Home:
five rounds for time:
15x object push press –or– atomic pushup
15x burpee

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

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)

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 wear a weight vest if you are planning on completing Murph with a weight vest.

Compare results to May 19, 2021.

At Home:
Murph Prep 3: “Murph Variant 2”
as many rounds as possible in 20 minutes*:
20x jumping jack
5x strict pull-up –or– sheet row –or– dumbbell renegade row –or– rotational sit-up
10x pushup
15x squat
40x jumping jack
10x strict pull-up –or– sheet row –or– dumbbell renegade row –or– rotational sit-up
20x pushup
30x squat
60x jumping jack
15x strict pull-up –or– sheet row –or– dumbbell renegade row –or– rotational sit-up
30x pushup
45x squat

*If you reach the end of this sequence, begin from the top again.

*You may wear a weight vest if you are planning on completing Murph with a weight vest.