Monday
Buy in – 2 sets:
100m Jog
5-10 Ring Rows
5 inchworms
10 hanging scap retractions
5 Air Squats
Murph!
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
- 1 mile Run
- 100 Pull-ups
- 200 Push-ups
- 300 Squats
- 1 mile Run
or
Half Murph! Cut everything in half!
Tuesday
Murph!
if you did Murph Monday
Buy in – EA Warm Up
Metcon – 5-6/10 RPE recovery
2 Sets
AMRAP 7:00 @ RPE 5-6
10-15-20-25….
Row (calories)
Kettlebell Front Rack Carry (2×44/26)
Bike (calories)
-Rest 3:00-
AMRAP 7:00 @ RPE 5-6
10-15-20-25….
Sled Push (125/100) (yards) or light lunges
Ski (calories)
Farmers Carry (2×44/26) (yards)
-Rest 3:00 b/t sets-
Wednesday
Murph if you have not done it
can do recovery if you haven’t done it
or
Buy in – EA Warm up
A) 5 Sets
1 Pause Back Squat + 2 Back Squat @85% 1RM Back Squat
*Rest as needed between sets.
**Pause Back Squat: Pause in receive for 3 seconds
Metcon – 18 minute EMOM
Minute 1: 10 Dumbbell Snatches (60/45)
Minute 2: 4 Wall Walks
Minute 3: 8 Strict Leg Lifts
Thursday
Buy in – 3 Rounds
300m Row (easy to moderate)
15 Banded Good Morning
10 Single Arm KB Deadlift R/L (Light-Moderate)
5 Kipping Pull Up
Metcon – 2 rounds:
15 Deadlifts (155/105)
12 Chest to Bar Pull Ups
-must finish prior to 5 minutes-
2 rounds
12 Deadlifts (185/125)
10 Chest to Bar Pull Ups
-must finish prior to 10 minutes-
3 rounds
9 Deadlifts (225/155)
6 Bar Muscle Ups
-must finish prior to 15 minutes-
3 rounds
6 Deadlifts (275/185)
3 Bar Muscle Ups
-Time cap 20 minutes-
Buy out 4 sets
10 Db Bench (heavy)
15 Barbell Curls (moderate)
Friday
Buy in – 2 Rounds
200m Run / 5 reps each from hang – shrug, high pull, muscle cleans / 20 Alternating V snap / 10 Cuban Press w/ DB light
Mobility – Pain Ball on Shoulders
A) 3 Position Power Clean – Above knee, below knee, floor – build to a heavy
Partner Throwdown Friday
20 Min AMRAP – alternate rounds with partner
200m Run
10 GHD Sit ups or 15 abmat with med ball
5 Strict Press (95/65)
May 26, 2025
