Workout: FLEX Day 35 minute AMRAP, NOT “for time”, of: 8 Double-DB Box Step-Ups per leg 10 Controlled Banded Pallof Press per side 12 Double-DB Bench Press :45 Max Reps Double-Unders Track heaviest combined dumbbell weights for both Step-Ups AND Bench Press + TOTAL combined Double-Unders (Example: 40’s for Step-Ups + 60’s for Bench Press...Read More

Workout: 3 Rounds of: 800/1000m Row 2 Rounds of: 15 Hang Power Snatch (55/75#) / 15 Sit-Ups Rest 2:00 27 minute Time CapRead More

Workout: Murph!! Heats will start at 8am. Please be sure to reserve your time in ZenPlanner. Many of us complete this workout to honor the memory of, and show gratitude for, the men and women who paid the ultimate sacrifice so that we may enjoy the freedoms we have today.Read More

Workout: E3MOM (2:00 work, 1:00 rest/rotate) Rd1- 150m Run Burpees in remaining time Rd2- 200/250m Row Sit-Ups in remaining time Rd3- 15/20 Calorie Bike Dead Hang from Rig in remaining time (Complete 3 times – 27 total minutes)Read More

Workout: EMOM 28 (7 rounds) 12 Alternating DB Hang Power Snatch (20/35#) 12 Box Step-Overs (20″) 12 Bent-Over Reverse Flies (light DBs/plates) 30/50 Double-Unders (volume based on ability, not F/M)Read More

Strength: E2MOM x 5 Back Squat x 3 (no tempo) Workout: AMRAP 15 Run 500m 10 Handstand Push-Up 15 Deadlift (125/185#)Read More

Strength: 12-15 minutes to build to a heavy set of 5 touch-and-go Power Cleans Workout: 4 Rounds for time: 10 Toes-to-Bar 15 Box Jumps (20/24″) 20 Ball Slams (20/30#)Read More

Strength: 12 minutes to complete of 4 rounds of: 3 Weighted/Strict Pull-Ups 6 Hand-Release Push-Ups Workout: For time: 40/50 Calorie Row / 25 Shoulder-to-Overhead (65/95#) / 10 Burpees 32/40 Calorie Row / 20 Shoulder-to-Overhead / 8 Burpees 24/30 Calorie Row / 15 Shoulder-to-Overhead / 6 Burpees 16/20 Calorie Row / 10 Shoulder-to-Overhead / 4 Burpees...Read More

Workout: Coach Mitch’s Engine Builder 5/20/2023 For time:500m run4 rounds of Cindy500m run4 rounds of Cindy500m run4 rounds of Cindy500m run4 rounds of Cindy500m run Athletes who plan to wear a vest during Murph can wear one for this workout. Track FINAL TIME on the clock after the final Run.Read More

Workout: Loredo 6 Rounds For Time: 24 Air Squats 24 Push-Ups 24 Walking Lunges 400 meter Run Weight Vest Appropriate! Final MURPH PREP Day!Read More