MONDAY, MARCH 21st
"MURPH...halfsies minus the run"
For Time:
1 Mile Run
50 Pull-ups
100 Push ups
150 Air Squats
1 Mile Run
**Bike ERG Sub- 4000m (2.5x Run meters)
Scaling Option 1/ Masters RX
For Time:
1/2 mile Run
5 Rounds of...
10 Pull-ups
20 Push ups
30 Air Squats
1/2 mile Run
Scaling Option 2
Bike ERG 2000m
10 Rounds
5 pull ups
10 Push Ups
15 Air Squats
Bike ERG 2000m
TUESDAY, MARCH 22nd
A. Snatch 1RM, for Load...
- Find a heavy single, building up in weight for 10-12 minutes
* Rest as needed between sets *
B. 5 Sets of the following EMOM...
Min 1: 20 GHD Sit ups (OR 20 V-Ups)
Min 2: 2 Rope Climbs (OR 4 Rope Climb Progressions)
Min 3: 60 Double Unders
Min 4: Rest
Scaling Option 1/ Masters RX
5 Sets
Min 1: 10 GHD Sit ups (6in Riser) (OR 10 V-ups)
Min 2: 1 Rope Climb (OR 2 RC Prog/ 5 Strict Pull-ups)
Min 3: 40 Double Unders
Min 4: Rest
Scaling Option 2
5 Sets
Min 1: 15 Abmat Sit ups
Min 2: 5 Strict Banded Pull Ups
Min 3: 60 Single Unders
Min 4: Rest
WEDNESDAY, MARCH 23rd
A. Clean 1RM, for Load...
- Find a heavy single, building up in weight for 10-12 minutes
* Rest as needed between sets *
B. 3 Sets for Time: (1:1)
300ft Shuttle Run (6x50ft)
10 Burpees
300ft Shuttle Run (6x50ft)
8 Burpee Box Jump Overs (24/20)
300ft Shuttle Run (6x50ft)
6 Burpee Box Jump Overs (30/24)
**Rest the time it takes you to complete one set
Scaling Option 1/ Masters RX
3 sets (1:1)
200ft Shuttle Run (4x50ft)
10 Burpees
200ft Shuttle Run (4x50ft)
8 Burpee Box Jump Overs (20/16)
200ft Shuttle Run (4x50ft)
6 Burpees Box Jump Overs (20/16)
Scaling Option 2
200m Standing Bike erg
10 Burpees
200m Standing Bike erg
8 Burpees
200m Standing Bike erg
6 Burpees
THURSDAY, MARCH 24th
For Time, with partner…
100 Kettlebell Swings (70/53lbs)
800m Run (together)
75 Slam Ball (50/30lbs)
400m Run (together)
25 Synchro Deficit Pushups
200m Run (together)
*split KBS, SB, Push reps, but run together
Scaling up Option 1
100 Kettlebell Swings (53/35lbs)
800m Run
75 Slam Ball (30/20lbs)
400m Run
25 Push-ups
200m Run
Option 2
75 Kettlebell Swings
600m Run
50 Slam Ball (20/10lbs)
400m Run
25 Bar Push-ups
200m Run
B. 5 sets
30 second Single Arm Dumbbell Overhead Walk (each arm)
1 minute Plank (elbows)
30 sec Ring Support Hold
FRIDAY, MARCH 25th
A. Split Jerk 1RM, for Load...
- Find a heavy single, building up in weight for 10-12 minutes
* Rest as needed between sets *
B. 4 Rounds for Time:
15 Double Dumbbell Power Cleans (50s/35s)
15 Toes to Bar
-Rest 5 minutes-
4 rounds
15 Dumbbell Front Squats (50s/35s)
15 Handstand Push-ups
Scaling Option / Masters RX
4 rounds
15 Double Dumbbell Power Cleans (the 35s/25s)
10 Toes to Bar
Rest 5 minutes
4 rounds
15 Dumbbell Front Squats (35s/25s)
15 Handstand Push-ups (1 Abmat)
Scaling Option 2
4 rounds
15 Double Dumbbell Power Cleans (light)
15 Hanging Knee Raises
Rest 5 minutes
4 rounds
15 Single Dumbbell Front Squat (light)
15 Push-ups
SATURDAY, MARCH 26th
16min AMRAP
24/18 Calorie Echo Bike
20 Thrusters (45/35)
10 Strict Pull-Ups