Monday
Strength/Skill
Every 2 minutes x 4 sets
3 Pause Power Snatches
*65-70% 1RM Power snatch (squat snatch for advanced) across all sets.
*Pause for 2 sec at knee on every rep on the way up.
*Advanced – Perform squat snatch
Workout Of The Day
Every 11 minutes x 2 sets
For Time
400m Run
directly into
5 Rounds
5 Pull-ups
10 Push-ups
15 Air Squats
Time Cap – 8 min each round
Top Scores – 7 min each round
*If you plan to wear a vest during Murph, wear one today
H Y R O X
TBA
TUESDAY
Strength/Skill
EMOM x 9 minutes alternating:
Minute 1 – 5-8 Plank on Elbow KB Buzz Saws/side
Minute 2 – 5-8 KB Side Bends/side
Minute 3 – Rest
Workout Of The Day
4 Rounds for time
30/24 Cal Row
20 American KB Swings – 24/16kg
Time Cap – 13 min
WEDNESDAY
Strength
Every 3 minutes for 12 minutes (4 rounds):
Back Squat
Set 1: 8 @ 65%
Set 2: 6 @ 75%
Set : 6 @ 80%
Set 4: 4-6 @ 85%
Workout Of The Day
12 min AMRAP
15 Wallballs – 20/14lbs (9/6kg) to 10/9ft
10 Toes to bars
5 Bar Muscle ups
Top Scores – 4 Rounds
Minimum Goal – 2+ Rounds
H Y R O X
Station 1 – (Cap: 10:00)
For Time:
500m Row
30 Wall Balls (20/14lb)
400m Run
30 Wall Balls
250m Row
Time Cap – 10:00
Goal: 8:30
Rest 2:00 before Part B
3 Rounds For Time:
20m Power Bag Front Rack Walking Lunge
12 Burpee Broad Jumps
100m Run
THURSDAY
Strength/Skill
Every 3 minutes x 4 sets:
3-5 Hand release deadlifts @ 80% 1RM from week 1 (5/16)
*Max of 2 seconds to reset between each rep
*Members can choose any number within rep range based on feel. No reps should be a grind to get through – keep them moving fast
Workout Of The DaY
For time
1 Mile Run
100 Double Unders
400m DB Farmer’s Carry – 22.5/15kg
Time Cap – 18 min
Top Scores – 13 min
FRIDAY
Strength/Skill
Option 1: Intermediate/Advanced:
EMOM x 6 minutes alternating
Min 1 – Top to Bottom Kipping HSPU x 3-4 reps
Min 2 – Bottom to Top Kipping HSPU x 3-4 reps
Option 2: Beginner:
EMOM x 6 minutes alternating
Min 1 – Wall Supported Headstand Hold x 10-20 sec
Min 2 – Plank Shoulder Taps x 8/side
Workout Of The Day
Every 5 minutes x 5 sets
24 Dual DB Front Rack Walking Lunge Steps – 22.5/15kg
18 Box Jump overs – 24/20″ – step down
14 Kipping HSPU
*Advanced – Deficit KHSPU – 3/2″
Top Scores – Sub 3 min each round
Time Cap – 4 min each round
H Y R O X
TBA
SATURDAY
2 sets
5 min bike erg @ zone 2
rest walk 1 min
5 min row @ zone 2
rest walk 1 min
5 min ski @ zone 2
rest 5 min between sets
39 min total time
