Warm-Up: :30 Jumping Jacks / 10 Stretchy Squats / 10 Neck+Shoulder Rolls / 10 Trunk Twists:30 Speed Skaters / 10 Air Squats / 10 Single Leg Hops / 10 Weightless Windmills:30 Mountain Climbers / 10 Hitch Squats / 10 PVC Passthroughs / 10 Plank Shoulder Taps Workout: 30 Minute EMOM:6 Rounds of-1- 15 Squats + 10 DB/KB Hitch Squats (athletes who are looking2- 20 Dumbbell Hop-Overs3- :30 Single-Arm Overhead Hold (1 arm per round)4- 10 Dumbbell Power Cleans per side5- 10 DB/KB Side Crunch per sideRead more

Warm-Up: :30 Small Jumps / 10 Inch Worm + Up-Down Dog / 10 Squat + Boot-strappers / 10 Knuckles to Toes :30 Medium Jumps / 10 PVC Passthroughs / 10 PVC Press to Row / 10 PVC Overhead Squats (slow tempo) :30 High Jumps / 10 1/2 V-Ups per side / 10 PVC Sumo Deadlift High-Pull / 10 Push Press + Pause (5 Single-Arm DB Push Press + Pause per arm) Workout: 7 Minute AMRAP #130 Double-Unders20 Seated Strict Press 45/35# (At-Home Version- 10 Single-Arm Seated DB Press per arm) Rest 3 Minutes 7 Minute AMRAP #215 Sit-Ups5 Pull-Ups/Ring Rows (At-Home Version- 5 Dumbbell Bent-Over Row per arm) Rest 3 Minutes 7 Minute AMRAP #310 Calorie Row (At-Home Version- 20 OVC Sumo Deadlift High-Pull)15 Overhead Squats 45/35# (PVC Overhead Squats) Track separate score for each AMRAPRead more

Warm-Up: 2 reps of each, up to 10, increasing by 2 reps each round 1- Hop in Place / Lunge (L + R = 2) / Good Mornings 2- Arm Circles / Bent-Over Row / Linked Jumps 3- PVC Leg Swings / PVC Bent-Over Row / PVC Thruster + Pause Workout: 6 Rounds of- 3 Minute AMRAP 20 Box Jumps (At Home: Step-Ups) 15 Wall Balls (At Home: PVC/Broomstick Thrusters) Rounds 1-3 Max Effort Clean and Jerks in remaining time Rounds 4-6 Max Effort Burpees in remaining time 2 Minutes REST between AMRAPs You’ll track 2 scores. The first is the combined total of reps for the three rounds of Clean and Jerk. The second is the combined total of reps for the three rounds of Burpees.Read more

Warm-Up: 3 Minute AMRAP- 15 Jumping Jacks, 10 Squat + Stretch, 5 Inch Worm + Knee-to-Elbow 2 Minute AMRAP- 12 Lunges + Stretch, 9 Shrug + Pause, 6 Plank KIckback + Scap Push-Up 2 Minute AMRAP- 9 Hop Squats, 6 Single Leg RDLs (3/side), 3 Tuck Jumps (single reps) Strength/Speed Work: Every 2:00 for 8 Rounds 150m SPRINT Track average time Workout: 5 Rounds for Time: 15 Double KB/DB Deadlift 100ft Farmer’s Carry 15 Push-Ups 100ft Farmer’s Carry Track final time at the end of the 5th round (At-Home Version- Single KB/DB or Weighted Bag Deadlift/Carry)Read more

Warm-Up: 2 Minute AMRAP- 10 Jumping Jacks, 5 Squat + Stretch 2 Minute AMRAP- 8 Lunges + Stretch, 4 Inch Worm + Stretch 2 Minute AMRAP- 6 Bent-Over Rows, 3 Burpees 3 Rounds- 3 Scap Pull-Ups + 3 Kips (3 Negatives) Strength: 4 Rounds: 10 Strict Press + 1 second pause (At-Home – 7 Single-Arm Strict Press per arm) 10 Plank Knee to Elbow + Pause (5 per side) Workout: 5 Rounds for Time: 150ft. Run 5 Pull-Ups/Ring Rows/Bent-Over Row (4 per side) 10 Push-Ups 15 Air Squats Rest 1:00 between rounds Track final time at the end of the 5th round If you have a vest, and want to wear one during Murph, feel free to wear one!Read more