2 Rounds
Mini Band Lateral Taps x 8/side
Pike w/Alt Toe Tap x 8/side
Pull Aparts x 15
Record weight used
Refer to:
5/9 (82.5%)
5/2 (77.5%)
4/25 (85%)
4/18 (80%)
5 Rounds
8 Shoulder to Overhead
6 Chest to Bar
7/5 Cal Bike
1:00 Rest
Record total time
Barbell weight should be something you are confident you can stay unbroken with.
1 Round
Couch Stretch x :30/Side
Pigeon Stretch x :30/Side
Adductor Stretch x :30/Side
90/90 Rotations x 10
3 Rounds
Bike x :30
Split Squat Hold x :20/Side
Air Squat x 10
Teams of 2
20 Round Relay
(10/each)
Row x 12/10 Cals
Goblet Walking Lunge x 12 (6/6)
Goblet Squat x 8
Pushup x 10/7
Record total time
Great test leading up to Murph, pushing some volume in the squat and pushup patterns. Alternate with your partner until each of you have completed 10 rounds.
1 Round
Band Assisted Hamstring Stretch x :60/side
Tall Plank to Pike x 10
Inchworm x 10
Every 2:00 x 4 Rounds
Bike x :30
RDL/Deadlift x 6-8 (Light-Building)
Record weight used
Refer to:
5/06 (87.5%)
4/26 (77.5%)
4/21 (85%)
4/15 (80%)
For Time
3 Rounds
8 Front Squats
8 Pullups
20 Double Unders
(2:00 Rest)
2 Rounds
10 Front Squat
10 Pullups
40 Double Unders
(1:00 Rest)
1 Round
12 Front Squats
12 Pullups
60 Double Unders
Record total time
Build to a heavy triple
Then complete:
4 x 3 @85-90%
FOR TIME
500/400m Row
20 Bar Facing Burpees
10 Shoulder to Overhead
-Rest 1:00-
300/250m Row
15 Bar Facing Burpees
10 Shoulder to Overhead
-Rest 1:00-
200/150m Row
10 Bar Facing Burpees
10 Shoulder to Overhead
Record total time
Every 5:00 x 6 Rounds
Deadlift x 8 @65-70%
Run x 350m
Double DB Walking Lunge x 12 (6/6)
Record time for each round
Load the lunges however you are able to hold the most weight and stay unbroken
1 Round
Cat/Cow x 10
Adductor Stretch x :30 Side
Spiderman Lunge w/reach x 5/side
Squat to Stand x 5
2-3 Rounds
Bike x :40
KB RDL x 10 / KBS x 15
Goblet Squat x 10
5 Rounds
Min 0:00-2:00
15/11 Cal Bike
Min 2:00-4:00
Every :30
1 Squat Clean/Power Clean (Building)
Record weight for each round
(Make sure to specify a power clean or squat clean in notes)
Choose between working a squat clean or power clean for today’s workout. Don’t have to build every round, rather you start more moderate and not build as much in this one.
5 Rounds
1:30 Work / :30 Rest
10 Wall Balls
8 Burpees
Max Double Unders (Time Remaining)
Record total reps of jump rope
(Divide by 2 if completing singles)
Record weight used
Refer to:
5/2 (77.5%)
4/25 (85%)
4/18 (80%)
4 Rounds
2:00 Work / 2:00 Rest
175/145m Row
8 Toes to Bar
175/145m Row
Max Toes to Bar (Time Remaining)
Record toes to bar for each round
Teams of 2
Chipper Style
For Time
24/20 Cal Row
20 Lateral Burpees
24/20 Cal Row
30 Shoulder to Overhead
20 Lateral Burpees
24/20 Cal Row
40 Wall Balls
30 Shoulder to Overhead
20 Lateral Burpees
24/20 Cal Row
60/42 Cal Bike
40 Wall Balls
30 Shoulder to Overhead
20 Lateral Burpees
24/20 Cal Row
Record total time
1 Round
Band Assisted Hamstring Stretch x :60/side
Tall Plank to Pike x 10
Inchworm x 10
Every 2:30 x 3
Bike x :30
KBS x 15
Strict Pullup x 5-10
Record weight used
Refer to:
4/26 (77.5%)
4/21 (85%)
4/15 (80%)
For Time
5 Rounds
Bike x 9/7
Power Clean x 6
Front Squat x 6
Pullup x 8
1:00 Rest
Record total time
1 Round
Cat/Cow x 10
Adductor Rockbacks x 10/ Side
Spiderman Lunge w/reach x 5/side
Squat to Stand x 5
3 Rounds
Bike x :30
Goblet Squat x 8 (:03 Hold)
Record weight used
Refer back to:
4/5 (@80%)
4/12 (@85%)
4/19 (@75%)
4/29 (@82.5)
For Time
6 Rounds
12 Hang DB Snatch
10 Box Jumps
14/10 Pushups
Record total time
Murph prep day in disguise, break up those pushups before you NEED to.
