Strength: 12 minutes to complete 5 sets of: Push Jerk – 2 reps Workout: For Time: Buy-In: Run 800m – Then – 4 Rounds for time: 12 Hang Power Cleans (65/95#) 10 Pull-Ups OR 7 Chest-to-Bar Pull-Ups OR 4 Muscle-Ups 8 Burpees – Then – Cash-Out: Run 800mRead More

Workout: Coach Mitch’s Engine Builder 4/22/2023 For Time:50-40-30-20-10-20-30-40-50Echo Bike calsBetween each round run 400m*This workout can be completed while wearing a weighted vest This is a lot of volume! Please be sure you’re gradually building up running distance over time as you prepare for Murph!Read More

Strength: E2MOM x 5 Front Squat x 4 @ 30X1 Workout: 4 rounds of: (1:00 work, :30 rest) Squat Snatch (95/135#) Toes-to-Bar Row for Calories Track Total Reps + CaloriesRead More

Workout: AMRAP 24 20 Russian KB Swings (35/53#) 400ft Shuttle Run (down and back 4x) 10 Single-Arm Ring Row (5 per arm) 50 Single-Unders 20 Alternating Plank Knees-to-Elbows (complete in 2 sets of 10)Read More

Workout: AMRAP 14 Increasing ladder by 2’s Double-DB STOH (35/50#) Box Jump-Overs (20/24″) Double-DB Hang Cleans (35/50#) 1 Wall Climb between rounds TWO-MINUTE TESTER! Max Calorie Echo Bike (Last performed on 8/19/2022)Read More

Strength: 12 minutes to complete 4 rounds of: 20 Steps DB Walking Lunge 4 “Inchworm +” 1 Max Effort Deadhang Workout: *Murph Prep Day* AMRAP 5 5 Pull-Ups / 10 Push-Ups / 15 Air Squats – 4:00 to run 400m – AMRAP 5 4 Pull-Ups / 8 Push-Ups / 12 Air Squats – 4:00 to...Read More

Strength: 12 minutes to complete 5 sets of: Push Press – 3 reps Workout: 4 Rounds for time: 20 Power Clean and Jerks (75/115#) 20 Lateral Hops over barbell 20 Sit-UpsRead More

Workout: Coach Mitch’s Engine Builder 4/15/2023 40min EMOM *without vestOdd minutes – 20 Calorie RowEven minutes – 1 Round of Cindy (5 Pull-Ups / 10 Push-Ups / 15 Air Squats) This workout is designed to be a nice steady grind for 40 minutes!Many athletes won’t be able to complete all of the prescribed volume within...Read More

Strength: Squat Clean Every 2:00 for 6 rounds complete: 1 High Hang Squat Clean + 1 LOW Hang Squat Clean (pause just below knee) + 1 Squat Clean (reset before final rep) Increase weight each round if technique allows. Workout: AMRAP 20 400m Run 5 Squat Cleans (95/135#) 10 Shoulder-to-Overhead (95/135#) 15 Sit-UpsRead More

Workout: 5 rounds of: :40 Work, :20 Rest Single-Unders Ring Support Hold Bike for Calories Ball Slams (20/30#) Forearm Plank Track TOTAL Calories + Ball Slam RepsRead More