Run 400m
Dynamic WarmUp
In teams of 3:
4 Minute AMRAP at Each Movement
Power Cleans (185/125)
Bar Facing Burpees
Axle Bar or Sandbag Shoulder to Overhead (70/50)
Muscle Ups (Ring Dips as scale)
50m Relay
2 Rounds
50ft Bear Hug Ball Carry (Heavier)
2 Wall Climbs
50ft Walking Lunge Steps
15 Squats
12 Minutes to build to a 3 rep heavy Front Squat
4 Rounds
15 Deadlifts (155/105#)
25′ HS Walk
Rx+ 5 rounds, 50′
Scale with 50′ Bear Crawl or 30 Shoulder taps per round.
Couch Stretch 90 seconds per Side
Run 200m
10 Inchworms
5 Lateral Lunges
5 Side Stretch each way (5 seconds per side)
10 Wall Facing Squats
Rotate through each exercise
Banded Split Squat
Lateral Band Walk 4x50ft Each Leg
4×15 Rotating Toe touches Each Side
20 Minutes for quality:
-5 Tempo Pushups (3 second descent)
-50ft Reverse Sled Drag or Light Sled Push 50m
-10 Plank Leg Lifts Each Side
-5 Weighted Step Ups Each Side
-Ski Erg 20/15 Calories
100 Single Unders
20 Pass Throughs
10 Weighted PVC/15lb bar Good Mornings to Squat
10 Behind the neck Press
10 Overhead Squat
10 Bent Over I-Y-T (can be done with 2.5 or 5lb plates)
3 Rounds
10 Burpees over the Bar
Max Effort Thrusters (75/55#) Rx+115/75
Jog 100m
12 Min Cap
9 Minutes
250m Row/Bike or SKi
5 Half Kneeling Presses Each side
10 High Pulls Each Side
10 Dumbbell Goblet Squats
5 Cossack Squats each Side
Pull-Up Skill Work
12 Minute EMOM
1 – 30 Second Bar Hang
2 – :30 Arch Hold
3 – 10 Ring Row or 5 Strict Pullups or 3 Negatives (7-10 second decent)
4- 12 Banded Face Pulls
14 Minute AMRAP
2-4-6-8-10, etc
Ring Rows
Sit-ups
Goblet Squats
Farmer Carry 50m after each set
Row 1000m, 20 Pendulums, 10 Scorpions – Mash calves
20 Minutes on Clock.
5 Rounds:
5 Power Cleans (155/105#)
25 Double Unders
15 Weighted Overhead Situps (25/15#)
Same as CrossFit warm-up
5 Min AMRAP
Row 500m
AMRAP in remainder of time:
30 Jump Rope
10 Dips (Bench, stantion, or ring)
90 second rest
5 Min AMRAP
Bike 1 Mile or 3 min (whichever is shorter)
AMRAP in remainder of time:
30 Jump Rope
10 Dips
90 second rest
5 Min AMRAP
400m Run or 500m Ski
AMRAP in remainder of time:
10 Jump Rope
10 Dips
Ab Circuit Coach’s Choice
Look at this crew!
Foam Roll 5-8 Minutes
Lat/Calf mobility
Athletes may build throughout or stay at about 80-85%
12 Min AMRAP
12/9 Calorie Row/Ski/Bike
15 Push Press (95/65)
12/9 Calorie Row/Ski/Bike
15 Russian KB Swings (24/16kg)
Athletes to alternate between Row, Ski and Bike. Ball Slams as sub for KB Swings if hands need a “Murph break”
x3
10 KB Sumo Deadlift
10 Russian KB Swings
10 Situps
Row/Ski 250m
DB
Increasing Weight
Increasing Weight
4x 30 Second Knee Tuck hold
8 Minute AMRAP
15 Ball Slams
50ft Walking Lunge
30 Second Handstand Hold or Plank Hold
Rest 2 Minutes
Then:
4 Minute AMRAP
15 Ball Slams
50ft Bear Crawl
30 Second Wall Sit
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Partitioning is an option:
-20 rounds of 5 pullups-10 pushups-15 squats
-10 rounds of 10 pullups, 20 pushups, 30 squats
-5 rounds of 20 pullups, 40 pushups, 60 squats
Scaling Options:
-Half Murph
-Quarter Murph
-Partner Murph (Both run 1 mile, then split reps – or Both run 800m, then split reps)
-ring rows, knee pushups can be used as scales.
If running is not an option, scale to bike.
