Workout of the Day

“Murph/Hyrox” Prep Week 3 Day 3

3 sets :

• 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

for time (16-min)

21 – 15 – 9

• cal bike
• shoulder to overhead (115/75)
• t2b

“Murph/Hyrox” Prep Week 3 Day 1

3 sets :

• 10 landmine front squats
• 10 bulgarian split squat (10 each leg)
• :30 kb goblet squat hold

30-min amrap

• 10 pull ups
• 20 push ups
• 30 air squats
• 400m run

for time w/partner (40-min)

20 rounds : alternating movements

• 100m run
• 10 thrusters (75/55)
• 10 bar facing burpees

immediately into…..

• 800m run *together
• 1600m row *split
• 800m run *together

“Murph/Hyrox” Prep Week 1 Day 5

• 3 x 5 : pause front squat @ 70%
• 6 sets : every :90
  • 5 front squat @ 65%

5 rounds : emom

1. 12 dumbell front squats (50/35)
2. 10/8 cal bike
3. 6 devils press (50/35)
4. 200 run
5. rest

“Murph/Hyrox” Prep Week 2 Day 4

partner warm up

12-min amrap

• partner 1 : 50ft overhead plate walking lunge steps
• partner 2 : sandbag bear hug hold
  • run 200m together, after each partner does both stations,

4 rounds : e3mom

1. 100m run + 1 sled push + 100m run
2. 20 sandbag walking lunge steps + 200m run
3. 30 kb swings + 15 cal row

“Murph/Hyrox” Prep Week 2 Day 3

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

• 10 single arm landmine press
• 100ft overhead kb carry
• 20 overhead lateral raises

then complete

• 8 shoulder press @ 8/10 rpe
  • rest :60 – :90 between

for time (18-min)

50 – 40 – 30 – 20 – 10

• db hang clean & jerk (50/35)
• double unders

“Murph/Hyrox” Prep Week 2 Day 1

3 sets :

• 10 single leg landmind RDL
• 10 stationary lunges *hold DB at side*
• 10 ohs (light)
  • same as last week, focus more on stability/increase weight ONLY if stable 

“MURPH” prep

2 rounds (30-min)

• 25 pull ups
• 50 push ups
• 75 air squats
• 800m run