Monday

MURPH

1 Mile Run
100 Pull Ups
200 Press Ups
300 Air Squats
1 Mile Run

If this is you first time doing Murph then you’ll be partnering it. If you’ve done it partnered before, you have the choice between partner and solo.

Tuesday

Strict Strength
4RFQ
6 Strict Pull Ups
6 Strict HSPU
12 DB 1-2-1s

Workout

AMRAP 20
15 Cals Bike/ Ski/ Row
10 HSPU
5 BMU
10 Burpees
15 Kb Swings 24/16

Just Move
6 Rounds
25s On/ 15s Off

Ski Erg
Down Ups
Mountain Climbers
Rest
Air Bike
Wall Balls
Grasshoppers
Rest
Rowing
Db Thrusters
OH DB Hold
Rest

Wednesday

Teams of 3
AMRAP 38
YGIG
10 Cals Ski/ Bike
10 DB Hang Cleans 22.5/15
10 Syncro Down Ups

Alternate between Bike and Ski

Endurance
4 Rounds
1 Min per Station
20s Rest

Ski Erg Cals
Db Thrusters 20/12.5
Sit Ups
Box Jumps 24/21
Toes To Bar

Thursday

Strength
Bar Muscle Up Practice

If you have BMU then work through

4RFQ
Unbroken
3 BMU
5 Strict Pull Ups

Workout
AMRAP 14
400m Run
12 DB Surrenders 20/12.5
6 BMU

Hero
DT
Five rounds of:
•155/105 pound Deadlift, 12 reps
•155/105 pound Hang power clean, 9 reps
•155/105 pound Push jerk, 6 reps

Friday

Weightlifting Focus

Banded Deadlift 12x2

100 Good Mornings

Workout
EMOM 12

1. 12 Sumo Deadlift High Pull 42.5/30
2. 12/9 Cal Row/ Bike/ Ski

Saturday

Partner Endurance
AMRAP 40
YGIG
250m Ski/ Row
15 DB (1) Squats 25/15
200m Run Together
15 Wall Balls 20/15

Teams of 4
AMRAP 35
300 Double Unders
50 Burpees
200 Cal Row
50 Burpees
100 Cal Bike/ Ski
50 Burpees

Sunday

Just Move

5 Rounds
35s On/ 15s Off
Air Squats
Press Ups
Lunges
Ring Rows
Ski Erg
DB Deadlifts
Sit Ups
Plank