Workout of the Day

05.31.25

for time w/partner (35-min)

1000m ski
80 shoulder to overhead (95/65)
40 burpees over bar
1000m row
60 power cleans (135/95)
30 burpees over bar
1000m run *together
40 clean & jerks (155/105)
20 burpees over bar

05.30.25

Murph/Hyrox” Prep Week 5 Day 5

front squat – 3rm
- Record your weight. You will need this for next strength cycle

2 rounds (20-min)

30 pull ups
20 alternating arm db snatch
100 double unders

cash out : 1-mile run

05.29.25

“Murph/Hyrox” Prep Week 5 Day 4

2 rounds

2 sled push + 400m run
500m row + 400m run
500m ski + 400m run
100 ft burpee broad jump + 400m run

rest 1 -min between rounds

05.28.25

“Murph/Hyrox” Prep Week 5 Day 3

3 sets :

10 seated dumbell press (neutral grip)
15 front scap raise
20 seated bent over lat raises

then complete

3 x 6 : shoulder press @ 8/10 rpe
- rest :60 – :90 between

4 rounds : e3mom

200m run + 12 db push press (50/35)
20/15 cal row + 10 burpees over rower

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