MONDAY
Strength/Skill
Every minute, for 10 minutes (10 sets):
1 Power Snatch
*Start @ RPE 5 and build every 2 reps.
Workout Of The Day
22 Min AMRAP:
200m Run
20 Pull-ups
200m Run
-Rest 1 minute-
30 Push-ups
200m Run
40 Air Squats
-Rest 1 minute-
Top Scores – 2+ Rounds
*Advanced – If you plan to wear a vest during Murph, wear one today
H Y R O X
Every 5 minutes x 4 sets:
400m Run
10 Box Step Overs (20/24”, DBs optional for advanced)
In remaining time: Rest
Score = Record your split time for each round.
Intended Stimulus:
This workout builds your pacing awareness and movement efficiency under fatigue. Each round should be performed at ~80–85% effort — fast enough to challenge recovery, but repeatable.
TUESDAY
Strength/Skill
Every 3 minutes, for 12 minutes (4 sets):
Back Squat
Set 1 – 10 reps @ 60%
Set 2 – 8 reps @ 70%
Set 3 – 6 reps @ 75%
Set 4 – 4 reps @ 80%
Workout Of The Day
For time
50/40 Cal Row
25 Hang Power Clean – (61/43kg)
50 Box Jump overs – 24/20″”
Time Cap – 10 min
Top Scores – 8 min
Masters RX – (52/34kg)
Scaled:
For time
50/40 Cal Row
25 Hang Power Clean – (43/30kg)
50 Box Step overs – 24/20″
Beginner:
For time
40/32 Cal Row
20 Hang Power Clean – (20/15kg)
35 Box Step overs – 24/20″
WEDNESDAY
Strength
Bar Muscle up Skill Work
Every :20 x 6 sets – 1 Jump to pike
+
Every :20 x 6 sets – 1 Tight and patient arch
+
Every :20 x 6 sets – 1Jump to Pike + Toe Rise with spotting target
+
Every :20 x 6 sets – 1 Hip drive + press down on bar with straight arms
Workout Of The Day
Every 5 minutes x 3 sets
24 American KB Swings @ (24/16kg)
16 Toes to Bars
50ft Single Arm KB Overhead Walking Lunge @ (24/16kg)
8 Bar Muscle ups
Time Cap – 4 min on each interval
Top Scores – Sub 3 on each interval
*50ft Lunge = 16 Lunges In Place
Scaled:
Every 5 min x 3 sets
24 American KB Swing – (16/12kg)
16 Kipping Straight Leg Raises
50ft Single Arm KB OH Walking Lunge
6 Jumping Bar Muscle-ups
Beginner:
Every 5 min x 3 sets
18 American KB Swing – (12/8kg)
12 Supine TTB
50ft Single Arm KB Front Rack Walking Lunge
4 Jumping Bar Muscle ups to Low Bar
H Y R O X
For Time (Cap: 35 min)
1000m Row
50 Wall Balls (20/14lbs to 10/9ft)
1000m Run or Ski (choose based on machine availability)
50m Burpee Broad Jumps (2.5m/rep ≈ 20 reps)
800m Run
100m Farmer’s Carry (heavy KBs or DBs)
400m Run
500m Ski
Sc:
Row/Ski – Reduce to 750m / 400m as needed
Wall Balls – Lighter ball or reduce reps to 30–40
Burpee Broad Jumps – reduce distance to 30–40m
Farmer’s Carry – Lighter KBs/DBs or reduce to 60–80m
Run – 600m / 300m / 200m
THURSDAY
Strength/Skill
Every 2 minutes for 12 minutes (3 sets each alternating):
Set 1:
6-8 Shoulder Presses
*Start at a tough weight for 8 reps. If you hit 8 reps on any set add weight for the next set.
Set 2:
10-12 Lateral Archer Ring Rows alternating (5-6/side)
*Focus on a good scapular retraction at top of each rep.
Workout Of The DaY
18 minute AMRAP
18/13 Cal Echo Bike
18 Lateral Burpees over Line
Top Scores – 6+ Rounds
Minimum Goal – 4 Rounds
Beginner:
18 min AMRAP
14/10 Cal Echo Bike
12 Lateral Burpees over Line
FRIDAY
Strength/Skill
Metcon Prep:
Spend 5 mins on each movement warming up/coaching before the metcon
Kipping HSPU
Double unders
Wall Walks
Workout Of The Day
For time:
3 Rounds:
15 DB Deadlifts – (22/15kg) per hand
5 Wall Walks
30 Double Unders
..into…
3 Rounds:
9 DB Farmer Carry Lengths – (22/15kg) per hand
12 Kipping HSPU’s
30 Double Unders
..into…
3 Rounds:
3 DB Burpee Squat Clean Thrusters – (22/15kg) per hand
9 Strict HSPU’s
30 Double Unders
*1 DB Farmer Carry Length = (7.6m)
*Advanced – Can perform the throwdown as written with 15 Kipping HSPU then 12 Strict HSPU then 9 Wall Facing Strict HSPU in each section
Time Cap – 22 min
Top Scores – 18 min
Scaled:
For time:
3 Rounds:
15 DB Deadlifts – (15/11kg) per hand
5 Scaled Wall Walks
30 Single Unders
..into…
3 Rounds:
9 DB Farmer Carry Lengths
12 Dbl DB Push Press
30 Single Unders
..into…
3 Rounds:
3 DB Burpee Squat Clean Thrusters
9 Dbl DB Strict Press
30 Single Unders
Beginner:
For time:
3 Rounds:
10 DB Deadlifts – (11/7kg) per hand
5 Inchworms
15 Lateral Line Hops
..into…
3 Rounds:
6 DB Farmer Carry Lengths
8 Dbl DB Push Press
15 Lateral Line Hops
..into…
3 Rounds:
3 DB Burpee Deadlift
6 Dbl DB Strict Press
15 Lateral Line Hops
H Y R O X
20m Sled Push @ 120/80kgs
12 DB Front Rack Walking Lunges @ 22.5/15kgs (aim for unbroken)
100m Farmer’s Carry @ 24/16kgs
Scaled:
20m Sled Push @ 100/60kgs
12 DB Front Rack Walking Lunges @ 17.5/10kgs
100m Farmer’s Carry @ 20/12kgs
Beginner:
20m Sled Push @ 60/40kgs
12 DB Walking Lunges @ 7/5 kgs or unweighted
100m Farmer’s Carry @ same as dumbbell Lunges
SATURDAY
In Teams of 2:
25 min AMRAP
P1 – 20/16 Cal Row
at the same time
P2 – 15 Wallballs – 20/14lbs (9/6kg) to 10/9ft + 15 Medball Sit ups
–Then switch–
P1 – 15 Wallballs + 15 Medball Sit ups
At the same time
P2 – 20/16 Cal Row
–Then–
4 Rope Climbs – split anyway
Top Scores – 6 Rounds
Minimum Goal – 4 Rounds
Scaled:
25 min AMRAP
P1 – 20/16 Cal Row
at the same time
P2 – 15 Wallballs – 14/10lbs (6/4.5kg) to 10/9ft + 15 Medball Sit ups
–Then switch–
P1 – 15 Wallballs + 15 Medball Sit ups
At the same time
P2 – 20/16 Cal Row
–Then–
4 Rope Climbs as high as comfortable – split anyway
Beginner:
25 min AMRAP
P1 – 16/12 Cal Row
at the same time
P2 – 12 Wallballs – 14/10lbs (6/4.5kg) to 10/9ft + 12 Ab Mat Sit ups
–Then switch–
P1 – 12 Wallballs + 12 Ab Mat Sit ups
At the same time
P2 – 16/12 Cal Row
–Then–
4 Hand over Hand Rope Pulls (or 12 Banded Strict Pull-ups or Leg Assisted Pull-ups) – split anyway
