Thursday, May 19, 2022
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
Wednesday, May 18, 2022
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 […]
Tuesday, May 17, 2022
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.
Monday, May 16, 2022
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 […]
Sunday, May 15, 2022
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 […]
Saturday, May 14, 2022
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 […]
Friday, May 13, 2022
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
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 […]