Workout of the Day

Murph Prep
4 Sets
2 Rounds
200m Run
5 Pull Ups
10 Push Ups
15 Air Squats
Rest 2:00 Between Sets
Score Total Time

RX+ Wear Vest

“””Upside Down”””
5 Sets
30ft HSW
10 Bent Over DB Row 35/20
15 Cal Machine Choice
Rest 1 Minutes Between Sets

“””Breaking Boundaries“””
10 Minute AMRAP
5 Power Snatch 135/95
10 Box Jumps 24/20
15 Cal Row
Rest 5 Minutes
10 Minute AMRAP
15 Power Snatch 75/55
10 Box Jumps 24/20
5 Cal Row

2 Scores

Upper Body Strength
Bench Press
In 15 Minutes Find a 3RM
Record Weight

3 RFT
200m Run
15 STOH 115/75
10 Lateral Burpees Over Bar
5 BMU

Partner WOD
20 Minute AMRAP
200m Partner Run
40 KB Swings 53/35
40 Ring Row
200ft Single Arm Waiters Carry

Lower Body Strength
Back Squat
4×6 @70%

“””Annie“””
50-40-30-20-10
Double Unders
Sit Ups

“””Power Up”””
15 Minute AMRAP
250/200m Row
7 TTB
1 Power Clean 205/145
*Every Round Add 1 More Clean
Rest 5 Minutes
Then
500m Row For Time

Murph Prep
For Time
2 Rounds
400m Run
25 Pull Ups
2 Rounds
400m Run
50 Push Ups
2 Rounds
400m Run
75 Air Squats

RX+ Wear Vest

“””Totally Triple”””
3 Sets
8 Minute AMRAP
200m Row
20 Sit Ups
10 Lateral Burpees Over Rower
Rest 4:00 Between
Start your next AMRAP where you left off before

“””Super Duper”””
15 Minute AMRAP
30 Wall Balls 20/14
5 BMU
30 KB Swings 53/35
5 BMU
30 Box Jumps 24/20