Warm-up: Coaches choice Stretch/Mobility 15min time limit Workout: 1a) 4x 3 Hang Power Cleans + 1 Push-Jerk 1b) 4x500m Row   Notes:   Due to the high volume of reps for “Murph” that was done on Monday, this workout is going to be approached as a recovery workout. It will not be timed and is required to be done with plenty of rest between the 2 movements and between sets.   Warm-up the Clean complex with 3×3 first. Then progress into the super set of clean/row.    You may increase weight for the Clean complex.   Work in groups as needed.  Read more

“Memorial Day Murph” 1 Mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 Mile Run Notes:   Please arrive 15-20min before your heat time starts. You will be responsible for your warm-up, setting up your station and having some sort of method to count rounds (5 chip limit per person please). Be ready to go at your designated time.   The 1 mile run can not be partitioned, however the 100 pull-ups, 200 push-ups and 300 Squats can be.   Here are some examples:   20 Rounds: 5 Pull-ups, 10 Push-ups and 15 Squats (this is the preferred method)   10 Rounds: 10 Pull-ups, 20 Push-ups and 30 Squats (efficient yet challenging)   5 Rounds: 20 Pull-ups, 40 Push-ups and 60 Squats (very challenging but not impossible)      If you are doing a “1/2 Murph” or “Team Murph” make sure you know what the rounds/reps/run will look like (there are plenty...Read more

Warm-up: Coaches Choice Strength: 1) Push-press 5×3 @ 70% Warm-up with 2-3 sets of 2-3 reps 2) Dead Lift warm-up 3×3 Conditioning: Team workout 21-15-9 200m Run Dead Lift, 155#(105#) Box Jump, 24″(20″)   Teams of 2 will complete the workout as such:   Exerciser 1 will Run 200m and perform 21 Deads and 21 BJ’s while Exerciser 2 will be holding a bumper plate with two hands above the head in a locked-out position(plate overhead hold). The two exercisers will switch and E2 will then do 200m Run and then 21 Deads and 21 BJ’s while E1 is holding the bumper plate over head……and so on with the 15’s and 9’s following the same protocol.   If solo complete the workout as written then a 300sec plate overhead hold.Read more

Warm-up/Mobility: Coaches Choice 10min time limit Workout: 3 Rounds 60 Squats 25 Pull-ups, Chest 2 Bar if you got them 20 Burpees Skill: 18min to work on Triple/Double Unders Hand Stand Holds L-Sits Ideally you should spend 2:00min per movement then move to the next (this will total 3 rounds). Squat!Read more

Warm-up: 200m Run 2x100ft High Knees 2x100ft Butt Kickers 2x100ft Toy Soldiers 2x100ft Lateral Side Steps 2x100ft Karaoke Strength: Front Squat 5×3 @ 80% Warm-up with 2-3 sets of 2-3 reps first Conditioning: 10x100m Sprint Rest will be the walk back to the starting line Start slow and follow the progression Rounds 1-3: Warm-up, 70%-80% effort Rounds 4-7: Working sets, 85%-100% effort Rounds 8-10: Cool down, 50%-60% effort If the weather turns 10x150m Row 1:00min rest after each effort or one person resting one person working. Philip, approving the run with 2 thumbs up!Read more