OUR WORKOUTS

“Just Move and Sweat”

AMRAP 25

500m Row

50 Ab Mat Sit ups

400m Run

*goal is 6 minute-ish rounds!

If you missed Murph on Memorial Day this year, or did a limited equipment variation this is your chance to do the REAL thing or a variation of your choosing!

Below are a few options/variants that are worth considering!

Disclaimer: RX Murph is not recommended for folks JUST now reintegrating into routine fitness!!

A few examples of how to modify Murph and still get a great workout:

1. “Half bike murph”

50/35 Cal Echo Bike

50 Pull ups / ring rows

100 Push ups

150 Air Squats

50/35 Cal Echo Bike

*Partition reps as you like

2. “Half Murph”

800m Run

50 Pull ups / ring rows

100 Push ups

150 Air Squats

800m Run

*Partition reps as you like

3. “None pull up Murph”

800m run / 1000m row

50 Bent over barbell rows (moderate weight)

100 Bench Press (light weight)

150 air squats

800m run / 1000m row

*Partition reps as you like

4. “Bodyweight only Murph”

100 Pull ups

200 push ups

300 air squats

*Partition reps as you like

5. “Sit up Murph”

100 sit ups

200 push ups

300 air squats

*Partition reps as you like

6. “This isn’t even Murph Murph”

100/75 Cal Echo Bike

75 toes to bar

100 push ups

150 Wall balls 20/14

100/75 Cal Echo Bike

7. “RX Murph”

1 mile run

100 Pull Ups

200 push ups

300 air squats

1 mile run

ALL WORKOUTS WILL HAVE A 45min Hard Stop time cap! Classes will have a brief 5ish minute warm up/set up, and the workouts will cap AT 45minutes! So if you need an extra warm up, we recommend you show up early!

Each class will have a plan for how we can all safely share the pull up rig for this delicious workout.

Murph is back folks! Buckle up!!!

SKILL

5min PVC pipe review of Shoulder Press, Push Press, and Push Jerk

STRENGTH

E90sec for 5 Rounds (7.5min)

5 shoulder press + 5 Push Press + 5 Push Jerk

*start with an empty bar for set #1 and build over the 5 sets! The goal is not to use heavy weight, but to use perfect technique with moderate weight!

REVIEW

5 min set up and review DB snatch and Devils Press

WOD

AMRAP 15

15/10 Cal Bike

20 Alt. DB Snatch 50/35#

15/10 Cal Bike

20 Alt. Single Arm Devils Press 50/35#

5 min Deadlift Warm Up

5 min review of deadlift points of performance, and movement standards.

5 min set up / prep for workout

WOD

AMRAP 10

5/5/5, 10/10/10, 15/15/15, etc... and so on!

Deadlift 165/115#

Burpee

Box Jump Step Down 24/20”

Rest 5 Min

AMRAP 10

3/3/3, 6/6/6, 9/9/9, 12/12/12, etc... and so on!

Deadlift 135/95#

Burpee

Box Jump Step Down 24/20”

*stay in control of your deadlifts!!

Skill: 10 min Rowing Review and Double Under Technique

WOD

Every 5min for 20 min (4 rounds)

500m Row

50 Double Unders 

*make sure to rest at least 90sec each round

 Cool Down: 5-10min on Foam Roller

AMRAP 30

5 Strict Pull Ups

10 Hand Release Push Ups

15 Air Squats

200m Run

*** only 3 people allowed on the pull up rig at a time so plan your sets accordingly!

AMRAP 20

20/15 Cal Row

20 Push Press 95/65

20 Alternating Back Rack Step Back Lunges 95/65

20 Push Ups

2 Rounds:

15/10 Cal Bike

10 Burpees

Then...

2 Rounds:

15 Hang Power Snatch 75/55

15 Thrusters 75/55

Then...

2 Rounds:

15/10 Cal Bike

10 Burpees

4 rounds:

800m Run

30 Push Ups

30 KB Swings 53/35#

32 Min Time Cap

*Example Scaled Versions

- Do 3 Rounds for Time instead of 4

- Scale the 800m Run to a 600m Run

- Reduce KB weight / Push Up Reps

AMRAP 12

20/15 Cal Row

15 Deadlift 165/115

Directly into…

AMRAP 12

15/10 Cal Bike

30 Air Squats

AMRAP 7

5 Double DB Power Clean to Press to Front Rack Step Back Lunge Left & Right Leg 35/20#

20 Double Under / or / 40 single under

Rest 3 min

AMRAP 7

5/5 Single Arm DB Devils Press 35/20#

40 Double Under / or / 80 single under

*we will teach/review technique for all movements

5 min Warm Up AMRAP

STRENGTH

5 min to set up and build up in weight

EMOM 10 min

Alternate between...

Min 1) 5-10 reps of moderate to heavy weight bench press

Min 2) 5-10 reps of strict pull ups

5 min break / set up for WOD

WOD

AMRAP 15

15 Bench Press 95/65 (intended to be a light load)

15 Box Jump Over (or step up and over) 24/20”

200m run

Cool Down:

5 min of pec stretch and smash with ball + restorative calf foam rolling.

“MICF Welcome Back WOD”

AMRAP 18

15/10 Cal Echo Bike

12 Thrusters 75/55

9 Power Cleans and Jerks 75/55

5 sets of:

AMRAP 2

5 up downs 

10 ground to overheads

20 lateral line hops

rest 1 min

3 Rounds:

1 Min Max Reps burpees

1 Min Max Reps of hollow rocks

1 Min Max Reps of odd object deadlifts

1 Min Max Plank hold

1 Min rest

AMRAP 10

50 Air Squats

30 V Ups

rest 3 min

AMRAP 10

50 air squats

50 sit ups 

AMRAP 15

5 plank push ups

10 push ups

15 mountain climbers

30 step back lunges 

Warm Up AMRAP 7min

15 glute bridges

15 hollow rocks (can scale to armadillo rocks if needed)

15 sumo DL’s with no weight

15 slow tempo air squats

Rest 3 min

AMRAP 7min

21-15-9

Lateral line hops (or Double Unders)

Air Squats (or weighted squats if able)

Rest 3min

AMRAP 7min

21-15-9

Up Downs

Single Leg V Ups

2 rounds

:30 sec plank

:30 sec Superman hold

:30 sec hollow hold

:30 sec squat hold

Plus… additional flexibility

WOD

AMRAP 12

3 burpees

6 push ups

9 mountain climbers (each side)

12 ground to overhead (KB swing, DB snatch, clean and press, odd object G2OH

0:00-10:00

7min neighborhood run

10:00-20:00

7 min max walking lunges or step Back lunges

20:00-30:00

7min neighborhood run (goal is to make it the same distance you did the first time through)

*tip set a timer for 3min or 3.5min and run for set time to ensure you spend approximately 7min running and 3 min resting!