Workout: EMOM 30 (6 rounds) 1- 6-10 Toes-to-Bar 2- 14 Bench-Assisted Lawnmowers (7/7) 3- Calorie Bike (:30 of work) 4- 14 Alternating DB/Plate Front + Lateral Raises (7/7) 5- :30-:45 Plank (switch variation each round)Read More

Strength: 12 minutes to complete 4-5 rounds of: 4 Ring Dips (pause at each lockout) 8 Alternating DB Curls per arm 12 HEAVY Russian KB Swings Workout: EMOM 21 (:30 work, :30 rest) 1- Handstand Push-Ups 2- Double-Unders 3- Max Reps Ball Slams (20/30#)Read More

Strength: E2MOM x 5 Front Squat x 3 @30X1 Tempo Workout: AMRAP 5 800m Run Max Pull-Ups in remaining time Rest 1 minute AMRAP 5 500m Run Max Push-Ups in remaining time Rest 1 minute AMRAP 5 300m Run Max Air Squats in remaining timeRead More

Workout: AMRAP 26 8 Power Cleans (75/115#) 10 Shoulder-to-Overhead (75/115#) 12 Lateral Hops over barbell per side 14 Sit-Ups Row 200/250mRead More

Workout: Coach Mitch’s Engine Builder 5/13/2023 For Time:15 rounds of:1 rounds of Cindy + 15/20 Calorie Row Rest 5-10mins (until fully recovered) Then:Run 10 minutes Athletes who plan to wear a vest during Murph can wear one for both parts of this workout. There is no scheduled rest between the 15 rounds (1 round of...Read More

Strength: E2MOM x 5 Back Squat x 3 reps @30X1 Tempo Workout: Half Murph For time: Run 800m 50 Pull-Ups 100 Push-Ups 150 Air Squats Run 800m Weight vest optional for those expecting to use one during Murph.Read More

Workout: EMOM 30 (6 rounds) 1- 12 Alternating Single-Arm DB Hang Clean and Jerk (6 per arm) (20/35#) 2- 12 Slow Banded Pull-Aparts 3- 50 Single-Unders 4- 3 Wall Climbs 5- 8/12 Calorie BikeRead More

Strength: 12 minutes to complete 5 rounds of: 1 Power Snatch + 3 Hang Power Snatch (Last completed on 7/20/2022) Workout: AMRAP 14 150/200m Row Toes-to-Bar + Burpees Increase TTB and Burpees by 2 each roundRead More

Strength: 15 minutes to complete of 5 rounds of: 4 Touch-and-Go Deadlifts 6 PVC Jump-Overs Workout: “EMOM 12” Minute 1- 150m RUN (FAST!) Minute 2- 20 HEAVY Russian KB Swings (53/70#) Minute 3- 5 Box Jumps + 10 Push-Ups + 5 Box Jumps (20/24″) (FAST!) Each round should last 1:15, not 1:00Read More

Workout: Two rounds of: AMRAP 6 8 Single-Arm DB STOH per arm (35/50#) + 8/12 Calorie Bike Rest 2 minutes AMRAP 6 8 Pull-Ups OR 6 C2B OR 4 Muscle-Ups + 50 Double-Unders (30 is SCALED option, not F/M values) Rest 2 minutes Pick up where you left off the second time throughRead More