Monday

9 am and 10 am Murph!

Some Workout Variations for Murph:

Option 1: As Rx (original)

For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

with body armor or weight vest if available.  

Option 2: “Half Murph as individual” or “Full Murph with a Partner”

For time:

800m Run

50 Pull-ups

100 Push-ups

150 Squats

800m Run

Option 3: (i.e. Rounds) - can be applied to any option listed

Run

then 10 rounds of:

10 Pull Ups

20 Push Ups

30 Air Squats

then Run

or

Run

then 20 rounds of:

5 Pull Ups

10 Push Ups

15 Air Squats

then Run

Other common modifications or scaling options:

-Sub Run for Row or Bike

-Sub Pull Ups for Ring Rows or Jumping Pull Ups

-Sub Push Ups for Modified, Floor Press with DBs

-If completing with a partner, can divide workout however desired

and can still utilize any modifications listed above.  

Tuesday

Weightlifting -15 min

3 (Clean high Pull + Power Clean)

*drop between reps

Ring Row Hold 30 sec (rings at chest)

30-60 Sec Plank Hold

-Rest as needed-

Conditioning

AMRAP 6

50 Sit Ups

10 V-Ups

50 Sit Ups

Wednesday

weightlifting-15 min

3(Snatch High Pull + Power Snatch)

*drop between reps

Dip Support Hold 30 sec (hold top of dip off box or rings)

30-60 second Tuck/ L sit Hold (from pull up bar)

rest as needed

Conditioning 

4 RFT

10 Box Jumps 24"/20"

10 Russian KBS 70/53

10 Step Ups with KB (12"-20")

10 Russian KBS 70/53

Thursday

For Quality 20-25 min

2-4 Bench Press (temp down 2 seconds) (climb across)

10 Seated DB Arnold Press (on floor-pick weight)

6-8 Kneeling KB Windmill per side (pick weight)

50m Heavy Single Arm KB/DB Farmers Carry

switch arms every round

*add/sub any gymnastics as desired

Friday - With a Partner 

AMRAP 6

Run 100m (2nd cone + back)

10 Deadlift 135/95

6 Lateral Burpee Over Bar

rest 3 min before part 2 

AMRAP 5

Run 75m(between 1st and 2nd cone and back)

8 Power Clean 115/80

4 Lateral Burpee Over Bar

-rest 2.5 min before part 3

AMRAP 4

Run 50m (1st cone and back)

6 Power Snatch 95/65

2 Lateral Burpees

*Each amrap should be completed with a partner. Relay style

one partner goes through full round then rests while other is working.

*Sub Run for row or bike:

Part 1: 30 sec sprint

Part 2: 20 sec sprint

Part 3: 10 sec sprint

Saturday

Weightlifting

Every 90 seconds for 8 Rounds 

Push Jerk + Split Jerk

*can climb across or stay same weight across

Conditioning 

For Time with a partner or As a team of 3 

150/100 Assault Bike Cals 

100 Push Press 45/35

Split/break up reps however desired