OUR WORKOUTS

Murph Recovery Day

10min Extensive Warm Up

AMRAP 10

10 odd object deadlifts or sumo stance floor taps (if you don’t have anything to deadlift)

10 Plank push ups

10 Glute bridges

10 alt. Single leg V Ups

10min flexibility session for cool down 

No equipment version of Murph!

*if you have a pull up bar you are welcome to do the real murph!!

* class will run for an hour today!

* you’ll want to pre plan a running route via google maps or any running app, for your 1 mile neighborhood run!

WOD “MICF ZOOM MURPH”

1 mile run

300 sit ups

200 push ups

300 air squats

1 mile run

* the sit ups, push ups and squats can be partitioned in anyway possible! We recommend 20 rounds of 15 sit ups, 10 push ups, 15 air squats!

“No Running version” of Murph

10,000 burpees instead of 1 mile run 

300 sit ups

200 push ups

300 air squats 

10,000 burpees instead of 1 mile run 

WOD

“Is this really happening?”

For Time:

100 Burpees

100 Sit ups

100 Air squats

100 Push Ups

*25 min time cap

WOD

5 Rounds of:

AMRAP 3min

6 Ground to Overhead

9 Push Ups

12 Alt. Back Step Lunges

1 min Rest Between Rounds

WARM UP PRIMER:

4 Rounds:

20 Seconds Max Sit-ups

10 Seconds Hollow Hold

20 Seconds Max Glute Bridges

10 Seconds Glute Bridge Hold

WOD:

AMRAP 16

40 air squats

30 odd object deadlifts (light weights. Can be scaled to no weight sumo stance deadlifts)

20 Alt single leg V ups

AMRAP 12

20 lateral line hops or Double Unders

5 Burpees

10 step back lunges with weight! (Front rack DB’s, goblet style with an odd object, barbell on the back, etc.)

Cash Out:

2 mile neighbored run!

Part 1)

Tabata

Alt. Single Leg V Up

Part 2)

Every 90sec for 15 min (10 rounds)

10 push ups

10 up downs

10 Air Squats

*the goal with this workout is to put the pedal down and move with a more aggressive pace than if this were an AMRAP!

“BlackJack” AKA “Twenty-One WOD”

For Time:

20-19-18-17-16 down to 1

Push Ups

1-2-3-4-5-6-7 up to 20

Sit Ups

AMRAP 8

10,20,30,40…etc

Air Squat (use weight and do thrusters if able)

Double Under/Single Under/Lateral Line Hop

Rest 2 min

AMRAP 8

10,20,30,40,50…etc

Alt. Back Step Lunge (preferably with weight!)

Alt. Single Leg V Up

EMOM 10

5 up downs

15 mountain climbers

rest 3 min

AMRAP 10

1 burpee

1 jumping lunge R

1 jumping Lunge L

*add 1 rep to each movement each round (but alternate right and left lunges).

*folks with pull up bars or rings, feel free to add pull ups into each round!

“Murph Prep”

AMRAP 20 

10 push ups

15 sit ups

20 squat hops 

AMRAP 15 

20 Ground to Overhead or DB snatch

40 lateral line hop or Double Under

20 Goblet Back Step Lunge 

40 lateral line hop or Double Under

TABATA V-Ups 

AMRAP 15

15 sit ups

12 ground to overhead

9 deadlifts

5 rounds:

1 min max push ups

1 min max up downs

1 min max air squats

1 min max lateral line hops

1 min rest

AMRAP 20

1 Ground to Overhead

1 Burpee

1 Lunge

*add 1 rep to each movement every round! 

Core WOD as warm up

Then...

Every 2 min for 10min (5 rounds)

10 burpees

40 double unders or lateral line hops (or 60-80 single unders)

*the goal is to move fast and get out of breath with the burpees, then pick up your rope and challenge yourself with large sets of hopefully unbroken double unders! If you don’t have a jump rope, lateral line hops will still give you an excellent workout, but wont be as exciting!)

WOD prep

5 min of squat and running primer stretches and exercises

On your own WOD “Build Your Murph Legs”

4 Rounds:

400m run, or set a time for 2 minutes and run!

50 air squats

The emphasis here, since this is on your own, is going to be to get all of the reps completed, and not worry about the time! Our annual Murph workout is coming up, and we’re crossing our fingers that we will be able to host some kind of workout for everyone! But, in the meantime it’s time train your legs for the 300 air squats and two miles of running! Feel free to add pull ups and push ups into this workout!

Part 1)

EMOM 10

10-20 Air Squats (you choose how many you’d like to do per minute - we recommend at least 10!)

You are welcome to squat with weight, if you have equipment, and as you see fit. However, our goal with this EMOM is to reinforce/practice proper squat mechanics with moderate intensity!

Part 2)

AMRAP 10

10 ab mat style sit ups (use one if you have one)

10 Alternating single leg V-Ups

10 Alternating jumping lunges (in place/if you are avoiding impact on knees you can always do step back lunges for this)

Warm Up AMRAP 7 min

For quality
10 ground to overhead 

10 cossack squats

10 back step lunges

10 glute bridges 

EMOM 14 min

7 squat hops 

7 burpees

AMRAP 15

10 straight leg sit ups

10 push ups

10 mountain climbers (1,2 count. So… really 20 mountain climbers :)

10 up downs

Rest 3 min

Then on your own…20 minute recovery walk/run. Set a timer and go! For folks with spin bikes or rowers , use them!

Also, feel this out. If you need a cool down from the workout, take an easy pace. If you want to burn some calories; make it a goal to not walk at any point and to keep the heart rate up! And if you’re feeling froggt… Tear up some hill sprint repeats for 20 minutes!

WOD

AMRAP 8

10,20,30,40…etc

Air Squat (use weight and do thrusters if able)

Double Under/Single Under/Lateral Line Hop

Rest 2 min

AMRAP 8

10,20,30,40,50…etc 

Alt. Back Step Lunge (preferably with weight!)
Alt. Single Leg V Up