our workouts

Murph Recovery Workout

5 Rounds:

1000m Echo Bike

15 Deadlift 185/125

30 Ab-Mat Sit Ups

*22 Min Time Cap

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Part 1)

4 Rounds:

50ft Single Arm DB Overhead Lunge 50/35

10 Alt. Single DB Devils Press 50/35

Part 2)

AMRAP 12

10/10 Single Arm DB Thruster 50/35

40 Double Under

20 Alt. DB Snatch 50/35

40 Double Under

*Rest as needed between Part 1 & Part 2

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“Are We There Yet?”

*No rest between AMRAPS :)

AMRAP 10

20 DB Push Press 35/25 (light/mod)

20/15 Cal Row

AMRAP 10

20 Push Up

200m Run

AMRAP 10

10 Strict Pull Up

15/12 Cal Bike

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SKILL

10 Minute Lat Activation + Bar Muscle Up Progressions

STRENGTH

Every 1:30 for 7 Rounds (Aka 10:30)

Bar Muscle Capacity Builder / Progression Practice 

WOD

EMOM 10

2 Power (or Squat) Snatch @ 75+% of 1RM

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“Up Hill Both Ways”

*last performed 09/07/21 & 05/27/21 & 04/07/21 & 02/16/2022

For Time:

2000m Row

4000m Echo Bike

800m Run

1000m Row

2000m Echo Bike

400m Run

*36 Min Time Cap

*Sub 28 Min Target

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WOD

“The Gauntlet”

Part 1) 0:00-1:00

Max Cal Echo Bike

1:00-5:00 REST

Part 2) 5:00-15:00

For Time:

15-12–9-6

Push Press 115/80

Toes To Bar

Part 3) 15:00-22:00

AMRAP 7

6 Bar Facing Burpee

9 Hang Power Cleans 115/80

12 Front Squats 115/80

Part 4) 22:00-32:00

Find a 1RM Power or Squat Clean!

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STRENGTH

EMOM 10

4 Alt. Back Step Lunges 

*heavier than last week!

WOD

”Half Murph”

800m Run

50 Pull Ups

100 Push Ups

150 Air Squats

800m Run

*Partition reps anyway!

*20 Min time cap!

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WOD

CompTrain’s “Fight Club”

3 Rounds:

1 Min Max Thruster 95/65

1 Min Max Power Clean 95/65

1 Min Max Box Jump Over 24/20”

1 Min Max Pull Ups

1 Min Max Echo Bike Cals

1 min rest

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WOD

3 Rounds:

400m Run

40 Ab Mat Sit ups

500/400m Row

40 Single Leg V Ups

30/25 Cal Bike

40 Knees to Elbows

*40 min cap!

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STRENGTH

Every 2 min for 12 min (6 rounds)

3 Tempo Overhead or Front Squat @ 65%-75% of 1RM (3 sec down, 2 sec at bottom, 1 sec up)

WOD

“Rowing Nancy”

5 Rounds

400m Row

15 Overhead Squats 95/65

17 min time cap

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“Heavy Day”

Deadlift

Set 1: 5 reps @ 60% of 1-RM

Set 2: 3 reps @ 75%

Set 3: 1 rep @ 80-85%

Set 4: 7 reps @ 70%

Set 5: 7 reps @ 70%

Set 6: 7 reps @ 70%

Set 7: 7 reps @ 70%

Shoulder Press

Set 1: 5 reps @ 60% of 1-RM

Set 2: 3 reps @ 75%

Set 3: 1 rep @ 80-85%

Set 4: 7 reps @ 70%

Set 5: 7 reps @ 70%

Set 6: 7 reps @ 70%

Set 7: 7 reps @ 70%

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“Shoulder Stability AMRAP 10”

:30 HS Hold

:30 Active Hang

20/20 Kneeling Press (Light)

10/10 DB Bent over Row (heavy)

:20 L SIt

WOD

AMRAP 10

200m Run

10 Pull Up

15 Push Up

Rest 3 min

AMRAP 10

15/12 Cal Bike

20 KB Swings 53/35

30 Air Squats

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STRENGTH

EMOM 10

4 Alt. Step back lunges (Back Rack)

WOD

30-20-10

Toes To Bar

3-2-1

Round of DT

DT= 12 DL + 9 HPC + PJ @ 135/95#

*Time Cap 16 Min

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WOD

-Teams of 2 

-YGIG Style

2 Rounds For Time:

100 Wall Balls 20/14

50 Burpee Pull Ups

100 Alt. DB Snatch 50/35

50 Burpee Box Jump Overs 24/20”

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WOD

Every 3 Min for 30 Min (10 Rounds)

4 Hang Squat Cleans 135/95

8 Bar facing burpees

12 Toes to Bar

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Warm Up AMRAP 5

Full Crossover Symmetry Shoulder Protocol

Overhead Stability AMRAP 10 (For Quality)

:30 Handstand Hold / HS Walk Practice

10/10 SA DB Kneeling Press (2 sec Pause @ Finish)

100ft SA DB OH Carry (Left Arm)

100ft SA DB OH Carry (Right Arm)

:30 Active Hang on Pull Up Bar

WOD

For Time:

Buy In: 35/25 Cal Bike

100 Bench Press 115/75

*Every time you break a set on Bench, Perform 15 Russian KB Swings 53/35

Cash Out: 35/25Cal Bike

Time CAP: 20 min

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Stability

AMRAP 12 (For Quality)

:20/:20 Coppenhagen plank

10/10 Single Leg Split Squat (With DB’s)

20 Double DB Sumo Deadlift

5/5 Single Leg RDL’s (Slow Tempo)

:20 L Sit (or a variation)

STRENGTH “Heavy Day”

Deadlifts 7x2 @ 85-90% of 1RM

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WOD

AMRAP 5

10 Push Press 75/55

10 BBJO 24/20”

10 Power Snatch 75/55

Rest 1 Min

AMRAP 5

10 Push Press 95/65

10 BBJO 24/20”

10 Power Snatch 95/65

Rest 1 Min

AMRAP 5

10 Push Press 115/75

10 BBJO 24/20”

10 Power Snatch 115/75

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WOD

AMRAP 10

10 Pull Ups

200m Run

REST 2 MIN

AMRAP 10

20 Push Ups

20/15 Cal Row

REST 2 MIN

AMRAP 10

30 Air Squats

15/12 Cal Bike

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Part 1)

AMRAP 4

3,3 / 6,6 / 9,9 / 12,12, and so on…

Toes To Ring

Push Ups

Rest 1 Min

AMRAP 4

3,3 / 6,6 / 9,9 / 12,12, and so on…

Toes To Bar

Ring Push Ups

Part 2)

For Time:

10-9-8-7-6-5-4-3-2-1

Hang Power Cleans 135/95

Push Jerks 135/95

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