WORKOUTS FOR THE WEEK:
MONDAY
Workout – Performance
FOR TIME
75 Double Unders
45 Russian Swings (53/35)
45 Sit-Ups*
75 Double Unders
35 Russian Swings
35 Sit-Ups
75 Double Unders
25 Russian Swings
25 Sit-Ups
75 Double Unders
15 Russian Swings
15 Sit-Ups
*GHD Optional
(Score is Time)

Workout – Fitness
FOR TIME
125 Single Unders
45 Russian Swings (35/26)
45 Sit-Ups
125 Single Unders
35 Russian Swings
35 Sit-Ups
125 Single Unders
25 Russian Swings
25 Sit-Ups
125 Single Unders
15 Russian Swings
15 Sit-Ups
(Score is Time)

Finisher – All
EMOM x 9 MINUTES
MIN 1 – :45 KB Horn Curls
MIN 2 – :45 KB Upright Rows
MIN 3 – :45 Alt. KB Slides

TUESDAY
Strength – Performance
ON A 20:00 RUNNING CLOCK…
Build to a 3-Rep Max Overhead Squat

Strength – Fitness
ON A 20:00 RUNNING CLOCK…
Build to a 3-Rep Max Front Squat

Workout – Performance
5 ROUNDS FOR TIME
200m Run
10 Overhead Squats (135/95)
(Score is Time)

Workout – Fitness
5 ROUNDS FOR TIME
200m Run
10 Front Squats (135/95)
(Score is Time)

Optional Murph Prep – All
WEEK 2/ DAY 1
CONDITIONING
3 SETS*
800m Run
-Rest 2:00 b/t Sets-
*Similar idea to last week’s runs. We are going a little longer with distance but pacing should still be roughly 75-80%. Think of each 800m as back to back 400m efforts. Goal is to finish your second 400m slightly faster than your first.

STRENGTH
FOR QUALITY*
50 Pull-Ups
100 Push-Ups***
150 Air Squats
*Partition any way to complete all 250 reps.
**Half the volume of what you will see for Murph. Two goals for today…first we want to continue building volume towards the full 100-200-300, and to come up with a strategy of breaking these movements up.
***Option to complete Knee Push-Ups or Push-Up to a Box.

WEDNESDAY
Strength – All
EVERY 2:00 x 5 SETS*
3 Deadlifts
+ 2 Hang Power Cleans
*Start Light and build slightly past workout weight.
(Score is Weight)

Workout – Performance
AMRAP x 15 MINUTES
25/20 Cal Bike
12 Deadlifts (205/145)
4 Hang Power Cleans
(Score is Rounds + Reps)

Workout – Fitness
AMRAP x 15 MINUTES
20/15 Cal Bike
12 Deadlifts (155/105)
4 Hang Power Cleans
(Score is Rounds + Reps)

THURSDAY
Workout – Performance
2 ROUNDS FOR TIME
1500/1250m Row
60 DB Farmer Alt. Lunges (50/35)
40 Toes to Bar
(Score is Time)

Workout – Fitness
2 ROUNDS FOR TIME
1250/1000m Row
40 DB Farmer Alt. Lunges (35/20)
30 Toes to Something
(Score is Time)

FRIDAY
Strength – All
ON A 20:00 RUNNING CLOCK…
Build to a 3-Rep Max Bench Press

Workout – All
ON A 10:00 RUNNING CLOCK…
Max Box Jumps (24/20)*
*Every 2:00, including 0:00 complete Burpees…
RND 1 (0:00) = 8/6
RND 2 (2:00) = 10/8
RND 3 (4:00) = 12/10
RND 4 (6:00) = 14/12
RND 5 (8:00) = 16/14
(Score is Total Box Jumps)

SATURDAY
Strength – All
EMOM x 10 MINUTES*
1 Hang Snatch
+ 1 Snatch
*Start Light and end Moderate-Heavy. Option for Squat or Power.
(Score is Weight)

Partner Workout Option
IN TEAMS OF 2…
AMRAP x 20 MINUTES*
75 Wall Balls (Athlete Choice)
50 Pull-Ups
25 Snatches (Athlete Choice)**
*P1 works while P2 rests. Split work as needed.
**Option for Squat or Power.
(Score is Rounds + Reps)

Optional Murph Prep – All
WEEK 2/ DAY 2
CONDITIONING + STRENGTH
800m Run
Into…
10 ROUNDS
5 Pull-Ups
10 Push-Ups
15 Air Squats
Into…
800m Run

*Earlier this week we saw 1.5 miles of running and half the volume of our bodyweight movements for Murph. Today we put those two together to tackle “Half Murph.” This is mean to begin dipping the toes into the volume pool and get a feel for how the combo of everything will tax the body. Goal is to keep your 800m Runs a bit faster than eariler this week and to time your rounds of BW movements to get a rough estimate of fade and how long another 10 would potentially take.