Workout of the Day

“Murph” Prep

4 rounds w/partner

• 800m run (alternate 200m)
• 30 pull ups
• 40 push ups
• 50 air squats

snatch

6 sets : every 2-min

• sets 1 – 2 : 1 snatch liftoff (pause @ knee) + 1 snatch (floor) @ 65-75%
• sets 3 – 4 : 1 snatch @ 75-85%
• sets 5 – 6 : 1 snatch @ 85-95%

4 sets : 2 snatch pulls @ 95+%

for time (10-min cap)

• 30 power snatch (135/95)
• emom : 5 bar facing burpees

*wod starts with burpees*

back squat – 20rm

goal is 60-65% of 1rm

active recovery

• 4-min bike (rpm 50-60)
  • 2-min rest
• 4-min row (s/m 22-24)
  • 2-min rest
• 3-min bike (rpm 55-65)
  • 2-min rest
• 3-min row (s/m 24-26)

hold pace, score is total calories completed

clean

6 sets : every 2-min

• sets 1 – 2 : 1 clean liftoff (pause @ knee) + 1 clean & jerk (floor) @ 65-75%
• sets 3 – 4 : 1 clean & jerk @ 75-85%
• sets 5 – 6 : 1 clean & jerk @ 85-95%

4 sets : 2 clean pulls @ 95+%

for time (10-min cap)

• 30 clean & jerks (135/95)
• emom : 30 double unders

*wod starts with dubs*

deadlift – 3 x 4 @ 85-90% of 3rm

4 rounds : every 5 min complete

• 18 deadlift (155/105)
• 15 box jumps (24/20)
• 12 pull ups
• 200m run

front squat – 2rm

10 rounds (18-min)

• 3 front squats (185/125)
• 5 bar facing burpees
• 7 t2b

4 rounds :

3-min amrap at each station/1-min rest between each

station 1 :

• 20 plate ground to overhead
• 10 burpees to plate
• 20 alternating leg jumping lunges

station 2 :

• 10 med ball cleans
• 10 med ball sit ups
• 20 russian twist w/ball

800m run

• 4 rounds :
  • 60 cal row
  • 40 db hang clean & jerk
  • 20 burpees

800m run

10 sets : e2mom

• 6 sets : 1 snatch @ 80-90%
• 4 sets : 2 snatch pulls @ 90+%

for time (18-min)

• 30 power snatch (75/55)
• 30 t2b
• 100 double unders
• 20 power snatch (95/65)
• 20 t2b
• 100 double unders
• 10 power snatch (135/95)
• 10 t2b

2 rounds : every 6-min

1. 50/40 cal bike
2. 800m run
3. 4 rounds of “cindy”

back squat – 20rm

6 sets : every :90

1 clean & jerk @ 80-90%

*keep technique on point, no failed lifts*

4 sets : 2 clean pulls @ 90+%

15-min amrap

• 7 power clean (135/95)
• 14 wall ball
• 21/18 cal row

deadlift – 3 x 6 @ 80-85% of 3rm

4 rounds (20-min)

• 400m run
• 30 kb swings
• 15 box jump overs