OUR WORKOUTS

MURPH “Recovery” DAY

SHOULDER STABILITY

2 Rounds:

10 Banded High Pull

10 Banded Shoulder Press

10 Banded Pull Apart

10 90/90 Press (Crossover Sym.)

5/5 Banded Ext. Rotation (Crossover Sym.)

3 Rounds:

5/5 Single Arm DB Kneeling Press (mod. Weight)

10/10 Single Arm DB Bent Over Row (heavy)

HIP STABILITY

2 Rounds:

5/5 Single Leg Glute Bridge (foot on bench)

:20/:20 Copenhagen Plank

1 Min plank

3 Rounds:

5/5 Single Leg DB Deadlift (mod. Weight)

10/10 Single Leg Split Squat (mod. Weight)

5/5 ATG Squat (bodyweight)

WORKOUT

4 Rounds:

1 Min Max Reps V Ups

1 Min Max Reps Double Under

1 Min Max Reps Russian KB Swings (heavy!)

1 Min Rest

WORKOUT

EMOM 28 (7 rounds)

Min 1: 5+ Burpee Box Jump Over 24/20”

Min 2: *Deadlift 225/155

Min 3: 12/9 Cal Row

Min 4: :30 Crossover / / Or Doubles / / Any Jump Rope Variation

*you choose the reps

*this workout is designed to be dialed up/down to your desired intensity level in lieu of Memorial Day “Murph”

STABILITY

Hip + Shoulder Stability Circuit 

WORKOUT

AMRAP 10

400m Run

20 Toes To Bar / / Or Variation

AMRAP 10

10 Burpee Pull Ups

5 Shuttle Runs (50ft)

STRENGTH

Part 1:

EMOM 7

5 Bench Press (50-60% of 1RM)

*should feel moderate/easy

*goal is to build your capacity with moderate weight / / anticipate very little rest!

Part 2:

Deadlift

5x2 @ 85% of 1RM

*take bar down with control :)

*No more than 2 min of rest b/t sets!

WORKOUT

5,000m Row TEST 

*25 Min Cap

*always a good fitness “check in”

STRENGTH

Part 1:

EMOM 10

4 Front Squats

*choose a moderate weight - should not be above 60% of 1RM

*weight should stay the same for entire EMOM

*aim for 4-5/10 RPE

Part 2:

EMOM 10

4 Alt. Step Back Lunges

*use a light weight for these

*aim for 4-5/10 RPE

*weight stays the same for entire EMOM

WORKOUT

For Time:

21 SHSPU / / Variation

30 Double DB Snatch (2x35/25)

15 SHSPU / / Variation

30 Double DB Front Squats (2x35/25)

9 SHSPU / / Variation

30 Double DB Thrusters (2x35/25)

*12 min time cap 

WORKOUT

EMOM 40

Alt. b/t…

Min 1: *Toes To Rings / / T2B

Min 2: :30 Double Under

Min 3: *Bag Over Shoulder 150/100

Min 4: 12/9 Cal Bike

*you choose the reps!

STRENGTH

(20 min total including build up + completion)

Shoulder Press

*Set 1 – 5 reps @ 60% of 1-RM

*Set 2 – 3 reps @ 75%

*Set 3 – 1 rep @ 80-85%

*Set 4 – 5 reps @ 70%

*Set 5 – 5 reps @ 70%

*Set 6 – 5 reps @ 70%

*Set 7 – 5 reps @ 70%

WORKOUT

AMRAP 10

20 Ring Push Ups

30 Russian KB Swing 53/35

200m Run

AMRAP 10

20 Box Jump Step Down 24/20”

30 Pull Ups

200m Run

*No rest between amraps

*20 straight minutes of work :)

Partner warm up “workout”

3 rounds:

20 Synchro air squat

20 Synchro Ab Mat sit up

200m Run

*10 min cap

STRENGTH

EMOM 7

2 “heavy” cleans (power or squat)

*you choose the weight

*start at a moderate weight & build over the 7 sets

WORKOUT

“Grettel”

10 Rounds:

3 Clean & Jerks 135/95

3 Bar Facing Burpees

*9 min time cap

STRENGTH

Part 1)

Jerk (split or push)

7x2 @ 80-87% of 1RM

*New Set every 2 min

*add weight over the 7 sets, but aim to stay between 80-87% of 1RM

Part 2)

Overhead squat

5x5

*start your first set light, and finish with a moderate/heavy set of 5

*work proper positioning over heavy weight!

*use a squat rack!

Part 3)

Snatch Balance

7x2

*Start light and finish “heavy”

*use a squat rack!

HEAVY DAY

Back Squat

Every 2 Min Perform the following sets (14 min)

Set 1: 3 Reps @ 65 %

Set 2: 2 Reps @ 75 %

Set 3: 1 Rep @ 80%

Set 4: 1 Rep @ 85%

Set 5: 1 Rep @ 90%

Set 6: 1 Rep @ 90+%

Set 7: 1 Rep @ 90+%

Shoulder Press

Every 2 Min Perform the following sets (14 min)

Set 1: 3 Reps @ 65 %

Set 2: 2 Reps @ 75 %

Set 3: 1 Rep @ 80%

Set 4: 1 Rep @ 85%

Set 5: 1 Rep @ 90%

Set 6: 1 Rep @ 90+%

Set 7: 1 Rep @ 90+%

WORKOUT

EMOM 40 (10 Rounds)

Alt. B/T…

Min 1: 7 Burpee Box Jump Over 24/20”

Min 2: *Strict Pull Ups

Min 3: 10+ Alt. DB Snatch 50/35

Min 4: *Strict HSPU / / or Variation

STRENGTH

Deadlift

Take 15min to build to a 1RM

*Aim to take down the bar with control / / No dropping if possible.

*Think of this as the heaviest weight, you can safely perform in the allotted time. Does NOT have to be your all time best!

WORKOUT

For Time:

60/50 Cal Row

40 DB Push Up (push up using DB handles)

30 DB Front Rack Step Back Lunges (in place) 2x50/35#

20 DB Clean & Jerk 2x50/35#

*12 Min Time Cap

STABILITY

3 Rounds:

10/10 Single Leg Split Squats (add weight as needed)

5 Nordic Curls / Glute Ham Raise

10 KB Sumo Deadlift (heavy / use two KB’s if needed)

:30 Hollow Hold

WORKOUT

4 Rounds:

400m Run

20 Russian KB Swing 70/53

20 Box Jump Over 24/20”

20 Wall Ball 20/14

*28 Min Cap

WARM UP “WORKOUT”

*Partner Style

*Teams of 2

*Split sandbag reps, but run together.

AMRAP 10

10 Sandbag Over Shoulder 150/100

200m Run

WORKOUT

4 Rounds for time:

5 Push Jerk 155/105

30 Doubles / / 60 singles

5 Hang Power Snatch 155/105

30 Crossover Singles / / or Variation

*12 Min Cap

CASH OUT

EMOM 10

Alt. B/T…

Min 1: *Strict Pull Ups

Min 2: *Hand Release Push Ups

*you choose the reps

SKILL

*perform all of the following movements with an empty bar!

EMOM 3

3 muscle clean + 3 high hang power clean

EMOM 3

1 Hang Squat Clean + 3 Front Squats

EMOM 3

2 Cleans + 2 Pause Jerks

*pause for 1-2 seconds

STRENGTH

Part 1:

Every 2 Min for 12 Min (6 sets)

2 Cleans + 1 Jerk

*start at 70% of 1RM and build steadily over the 6 sets so that we finish around 85%

*work speed and technique over all else!

Part 2:

5 sets:

2 Clean Pulls + 2 high hang power Shrugs @100+% of 1RM Clean

*rest as need between sets

“Cleans” = power or squat (athlete preference)

“Jerks” = push or split (athlete preference)

PARTNER WORKOUT

*YGIG, style

*Split reps evenly

*Teams of 2

AMRAP 30

60 Toes to Bar

50 Lateral Burpee Over Bar

40 Front Squats 135/95

30 SHSPU / / DB Shoulder Press

SKILL

Bar Muscle Up Prep

WORKOUT

EMOM 28 (7 rounds)

Alt. B/T…

Min 1) Bar Muscle Up / / Or variation

Min 2) 10/8 Cal Echo Bike

Min 3) 15+ V Ups

Min 4) 10/8 Cal Echo Bike

STRENGTH

E2Min for 10 Min (5 rounds)

2 TEMPO Back Squat (4 sec slow descent, then as fast as possible up)

*stay below 75% of 1RM

*hold true to the tempo before adding weight!

WORKOUT

AMRAP 12

30 Wall Ball (30/20) *heavy!

30 Doubles / / 60 singles

30 Russian KB Swings 53/35

30 Doubles / / 60 Singles

STRENGTH

EMOM 10 “capacity builder”

3 Shoulder Press (you choose the weight)

*aim for 70-80% of 1RM

*aim to use the same weight for entire EMOM

*today’s goal is to build shoulder capacity at moderate to heavy loads, NOT go to Muscle failure!

WORKOUT

2 Rounds:

1,000m Run (800 + 200 route)

20 Pull Ups / / C2B Pull Up

20 Shoulder To Overhead 115/80

20 Toes to Bar

20 Hand Release Push Ups

24 min Cap

WORKOUT

PART 1:

2 Rounds:

*Start second round at 10:00

10 Devils Press (2x50/35)

100 Double Unders / / 200 Singles

10 Devils Press (2x50/35)

*Aim for sub 6 min rounds

PART 2:

For Time:

*partition reps anyway you’d like :)

40 Clean & Jerks 135/95

40 BBJO 24/30”