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Strength: Shoulder Press - 5 x 4 Reps @ 80% --- WOD: 20 Min AMRAP 8 No Squat Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3 8 Devil Press - 35/25 L1, 50/35 L2 & L3 8 Calorie Row
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Strength: Back Squat - 5 x 4 Reps @ 80%
* Start with bare bar and at least 3 warmup sets --- WOD Part A: 8 Min Ladder 2-4-6-8-10-12-etc.. Squat Clean - 65/45 L1 75/55 L2, 95/65 L3 Single Unders or Jumping Jacks x 3 L1, Double Unders x 2 L2 x 3 L3 *Rest 5 Mins then Part C Part B Repeat where you got on Part A - For time Class times scheduled for 8 and 9 AM --- Below, I've broken down "Murph" into 4 levels. I'll be doing L2, the standard benchmark. I'm not a big fan of using a weight vest on a workout like this unless there's a whole lot of money on the line and you've been training regularly with a weighted vest. If it's that easy for you that you need a vest, go faster instead. If you just have to wear a vest though, I have them. But I don't advise it. And this year in particular, few of you have been doing much in the way of pullups or training in a vest. --- For those of you unfamiliar, the runs have to be done 1st and last. The exercises though, can be broken up in any way you wish or of course can be done straight through as written. I highly recommend partitioning and NOT going straight through. Murph L1 -- 1/2 Murph Run 1/2 Mile * 50 Pull Ups 100 Push Ups 150 Air Squats Run 1/2 Mile *You may go ahead and run the mile if easily capable of that currently. ---- Murph L2 (Standard/benchmark) 1 Mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1 Mile Run --- Weighted Murph L3 -- with 20/14 lb Weighted Vest or Body Armor 1 Mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1 Mile Run --------- Partner Murph or Amrap Murph Run a mile together Trade off rounds of "Cindy" 5 Pullups, 10 Pushups and 15 Airsquats until the 35 minute mark Then run 2nd mile together  Strength: Bench Press - 4 x 3 Reps @ 85%
--- WOD: Part A - 10 Min AMRAP 5 Pull Ups L1, 5 C2B Pull Ups L2, 3 Bar Muscle Ups L3 10 Push Ups 15 Air Squats *Rest 5 mins then Part B Part B - 10 Min AMRAP 6 S2O - 65/45 L1, 3 HSPUs L2, 6 HSPUs L3 6 Devil Press - 35/25 L1, 50/35 L2 & L3 Saturday Class Time at 8 AM - Individual Workout
--- Part A: 15 Min Ladder 2-4-6-8-10-12-14-etc…. Calorie Row Russian KB Swings - 35/26 L1, 53/35 L2, 70/53 L3 3 Min rest period Part B: 15 Min Ladder 2-4-6-8-10-12-14-etc…. Calorie Bike No Squat Wall Balls - 14/10 L1, 20/14 L2 & L3 Strength: Dead Lift - 4 x 3 Reps @ 85%
--- WOD: Part A - 15 Min AMRAP 20 Calorie Bike 100 Meter Farmers Carry - 53/35 L1, 70/53 L2 & L3 *Rest 5 mins then Part B Part B - 15 Min AMRAP 20 Calorie Row 10 V-ups WOD: 5 Rounds
20 Wall Balls - 20/14 20 Hang Power Cleans - 95/65 20 Commandos (Burpee into Jumping Lunges each side) 20 Shoulder 2 OH - 95/65 20 Calorie Row Rest 1 Min Strength: Shoulder Press - 4 x 3 Reps @ 85% --- Lift/Strength: Hang Clean High Pulls - 6 x 3 Reps - EMOM https://youtu.be/ltaaU2-7eFA --- WOD: 5 Rounds For Time 10/8 Calorie Row 10 Alternating DB Snatch (from floor) - 35/25 L1, 50/35 L2 & L3 10 Push Ups L1, 5 HSPU L2, 20” HS Walk L3 10 Burpee over Box w/ DBs Strength: Back Squat - 4 x 3 Reps @ 85%
--- Strength/Accessory: Dead Lift Cluster Set 4 x 2 + 2 + 2 (every 15 Seconds) Rest 2-3 Mins between Cluster Sets Moderate to Heavy Load --- WOD: For time - 27-21-15-9 Calorie Row Front Squat - 65/45 L1, 95/65 L2, 135/95 L3 Strength: Bench Press - 5 x 5 Reps @ 75%
--- WOD: 15 Min AMRAP 100 Meter Farmers Carry - 53/35 100 Meter OH KB Walk - same 250 Meter Row or 200 Meter Run or if raining 50 Double Unders or 100 Singles |
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