"Murph"
For Time
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run
Wear a Weight Vest (20/14 lb)
SUNDAY SURPRISE!!!
[TEAMS OF 2]
10 Rounds For Time:
5 Power Cleans
10 Front Squats
5 Push Jerks
20 Pull-ups
Barbell: (135/95)
* 5 Rounds Each
* Switch After Full Rounds
Power Snatch
3 Rep Max
1 Mile Time Trial
Run 1 Mile
5 Rounds For Time:
15/12 Calorie Bike
12 Toes to Bar
9 Dumbbell Push Press
60' Front Rack Lunge
Dumbbells: (50's/35's)
Bench Press
10 Rep Max
2 Rounds For Time:
125 Double Unders
750/600 Meter Row
50 Wallballs (20/14)
For Time:
800-600-400 Meter Run
40-30-20 Deadlifts (135/95)
20-15-10 Handstand Push-ups
Overhead Squat
1 Rep Max
10-9-8-7-6-5-4-3-2-1:
Overhead Squats (115/85)
Burpee Box Jumps (24"/20")
3 Rounds For Time:
50 Sit-ups
30 Kettlebell Swings (70/53)
800 Meter Run
SECOND ANNUAL ROWRAISER!
Clean and Jerk
2 Rep Max
"Grace"
For Time:
30 Clean & Jerks (135/95)
For Time:
2,000 Meter Row
50 Bench Press (185/125)
Partition As Needed
Strict Press
1 Rep Max
3 Rounds For Time:
400 Meter Run
21-15-9 Thrusters (95/65)
1,000 Meter Bike
1,000 Meter Bike Modifications:
500m Row and Ski
AMRAP 5:
50/40 Calorie Row
20 Power Snatches (95/65)
Max Burpees Over Rower
Rest 5 Minutes
AMRAP 5:
50/40 Calorie Row
20 Power Snatches (95/65)
Max Bar-Facing Burpees
Rest 5 Minutes
AMRAP 5:
50/40 Calorie Row
20 Power Snatches (95/65)
Max Burpee Pull-ups
Back Squat
3 Rep Max
AMRAP 15:
6 Toes to Bar
30 Double Unders
1-2-3...Dumbbell Squats
Dumbbells: (50's/35's)
AMRAP 15:
3-6-9-12-15...
Hand Release Push-ups
Kettlebell Swings (53/35)
Wallballs (20/14)
[TEAMS OF 3]
Every 10 Minutes x 3 Rounds:
800 Meter Team Run
Max Calorie Bike*
* 5 Strict Pull-ups Every Time You Get Off Bike
Deadlift
5 Rep Max
5 Rounds For Time:
12 Deadlifts (155/105)
9 Handstand Push-ups
60 Double Unders
For Time:
135 Calorie Row
90 Overhead Squats (95/65)
45 Strict Ring Dips
Partition As Needed
Push Jerk
3 Rep Max
5 Rounds x AMRAP 3:
5 Clean & Jerks (135/95)
10 Toes to Bar
15 Box Jumps (24"/20")
Rest 1 Minute