Workout of the Day

05.27.25

Murph/Hyrox” Prep Week 4 Day 2

10-min to build to a heavy set of :

3 hang squat snatch (mid thigh/above knee)

4 x 2 : squat snatch (floor) @ max weight from part 1.

14-min amrap

4 power snatch (135/95)
8 bar facing burpees
12/10 cal bike

05.26.25

9am group class

“MURPH”

1-mile run
100 pull ups
200 push ups
300 air squats
1-mile run

05.25.25

HYROX Workout

4 rounds : e3mom

18/15 cal ski
400m run
2 sled push + 10/8 cal bike
30 sit ups

05.24.25

2 rounds w/partner (35-min)

120 cal row
60 deadlift (155/105)
30 high box jumps (30/24)

“MURPH” 10:30

Barbecue 12:00

05.23.25

Murph/Hyrox” Prep Week 4 Day 5

3 x 3 : pause front squat @ 80%
6 sets : every :90
- 3 front squat @ 75%

4 rounds (18-min)

400m run
20 db hang clean & jerk (50/35)
10 burpees over DB

05.22.25

“Murph/Hyrox” Prep Week 4 Day 4

2 rounds : 2-min on/1-min off

amrap : 10 inverted rows + 10 bicep curls
max cal ski
200m run + max sandbag walking lunges
amrap : 20 db steps ups (50/35) *one db + 10 hand release push ups
200m run + max burpee broad jumps

05.21.25

“Murph/Hyrox” Prep Week 4 Day 3

3 sets : (same as last week, go heavier, if possible

10 front scap raises
15 seated arnold press
20 overhead lateral raises

then complete

3 x 8 : shoulder press @ 8/10 rpe
- rest :60 – :90 between

5 rounds (30-min)

12/9 cal row
9 db hang snatch *left arm (50/35)
15 t2b
9 db hang snatch *right arm (50/35)
12/9 bike

05.20.25

“Murph/Hyrox” Prep Week 4 Day 2

10-min to build to a heavy set of :

1 clean (floor)
1 hang clean (below knee)
1 hang clean (above knee)
1 jerk

4 x 1 : clean & jerk @ max weight from part 1.

2 rounds : e3mom

21/18 cal ski/row
15 bar facing burpees + 9 clean & jerks (135/95)
400m run

05.19.25

“Murph/Hyrox” Prep Week 4 Day 1

3 sets :

10 landmine front squats
10 bulgarian split squat (10 each leg)
:30 kb goblet squat hold
- same as last week, focus on stability/ROM. increase weight ONLY if stable

for time (30-min)

800m run
50 pull ups
100 push ups
150 air squats
800m run

*unpartioned*

05.18.25

HYROX Workout

3 rounds : e3mom

200m run + 2 sled push (2 x 25ft)
30/25 cal ski
400m run
50 kb swings
60 sit ups

05.17.25

4 rounds w/partner (35-min)

800m run (together)
4 rounds (alternating full rounds, 2 each)
- 8 bar facing burpees
- 4 power cleans (155/105)

MOCK HYROX RACE @ 12pm. Reserve spot on zen.

05.16.25

“Murph/Hyrox” Prep Week 3 Day 5

3 x 3 : pause front squat @ 75%
6 sets : every :90
- 4 front squat @ 70%

3 rounds (18-min)

500m ski
25 pull ups
15 front squats (135/95)