WARM UP

  3 RDS EASY

-30 SINGLE UNDERS 

-8 DOWN DOG WALKS 

AEROBIC CONDITIONING 

 5 SETS

-500M/400M ROW

-20 BURPEES 

REST 90s 

COOL DOWN 

-5-8 MINS STRETCHING (TWISTED CROSS/ SAMSON STRETCH)  

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WARM UP

3X 10 DB BENCH PULL OVERS +  30s SEATED SUPINE TWIST STRETCH/SIDE

ACCESSORY WORK 

A)   4X6-8 STRICT PULL UPS (WEIGHTED OPTIONAL), REST 1 MIN

B)  4X8 DB WEIGHTED WINDMILL/SIDE, REST 1 MIN

CONDITIONING 

 FOR TIME

-800M/700M ROW 

-20 KB SWINGS 53/35   LBS

-80M SINGLE ARM FRONT RACK KB CARRY  RIGHT (2X20M DOWN/BACK)

-20 KB SWINGS 

-80M SINGLE ARM FRONT RACK KB CARRY LEFT  (2X20M DOWN/BACK)

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WARM UP

3X 50 FT QUADRUPED CRAWL + 15 HOLLOW BODY ROCK

STRENGTH 

  4X5 FRONT SQ @ 3111 TEMPO, REST 2 MINS

CONDITIONING 

  10 MIN AMRAP

-20 ALT. DB SNATCH 50/35    LBS

-15 TOES TO BAR

-10 BURPEE BOX JUMP 24"/20"  

**RX+ (75/50LBS DB, GHD SIT UPS, 30"/24" BOX) 

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WARM UP

6 MINS EASY

-30s BIKE

-20 ALT. ARM/LEG QUADRUPED HIP EXT.  

-10   STRAIGHT LEG SIT UPS

AEROBIC CONDITIONING 

6 SETS 

-400M RUN 

-10 UP DOWNS 

-  12/9 CAL BIKE

REST 90s 

COOL DOWN 

-400M WALK 

 

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WARM UP

3X 200M RUN + 8 DOWN DOG WALKS

CONDITIONING  (TEAMS OF 2) 

4 RFT

-400M RUN 

-20 POWER SNATCH 115/75   LBS

-  30 DB RENEGADE ROWS 35/25 LBS

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WARM UP

3X 10 BANDED LAT PULL DOWNS + 20 GLUTE BRIDGE MARCHES

ACCESSORY WORK 

A) 4X 8 DB BENCH ROW W/ ROTATION/ARM, REST 1 MIN

B)   4X30-60s RING HOLLOW BODY HOLD, REST 1 MIN

CONDITIONING 

 12 MIN CLOCK

5-10-15-20-25-30-35....ETC...  

  -WALL BALLS 20/14 LBS

-HANG PWR CLEAN 95/65   LBS

-3X40M SHUTTLE RUN (20M DOWN/BACK)  

**RX+ (30/20LBS WB, 115/75LBS)

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WARM UP

3X 

AEROBIC CONDITIONING 

20 MIN CLOCK 

-30 SINGLE UNDERS 

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WARM UP

3X10 DB FRONT RAISES + 10 LATERAL RAISES 10/5

 REST 30s

STRENGTH 

5X5 TNG PUSH PRESS, REST 2 MINS 

CONDITIONING 

 FOR TIME

-400M RUN 

-40 DEADLIFTS 185/130  LBS

  -40 SINGLE ARM OVERHEAD LUNGES 50/35LBS  (SETS OF 10)

-400M RUN 

 

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WARM UP

 3 RDS EASY

-50FT BEAR CRAWL 

-30 SINGLE JUMP ROPE 

-1 MIN BIKE/ROW 

AEROBIC CONDITIONING 

40s ON, 20s OFF FOR   20 MINS

A) ASSAULT BIKE FOR CALS 

B) 40M SHUTTLE SPRINT (20M DOWN/BACK)  

C) ROW FOR CALS

D) 40M SHUTTLE SPRINT (20M DOWN/BACK)

COOL DOWN 

5-8 MINS STRETCHING (COUCH/ SINGLE LEG BENCH HAMSTRING STRETCH)

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WARM UP

 3X10 DB BENCH PULL OVERS + 10 SCAPULAR PUSH UPS

ACCESSORY WORK 

A) 4X4-6 STRICT PULL UPS (WEIGHTED OPTIONAL), REST 1 MIN 

B) 4X8-10 RING PUSH UPS, REST 1 MIN 

CONDITIONING 

  10 MIN AMRAP

-  200M RUN

-35 DOUBLE UNDERS   

-  15 KB GOBLET SQ 53/35LBS

**RX+ (50 DU, 70/53LBS KB)  

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WARM UP 

3X 10 BANDED LATERAL SQ WALKS/SIDE + 30s PIGEON STRETCH/SIDE

STRENGTH 

4X12 FRONT RACK BARBELL BOX STEP UPS 20"/18", REST 2-3 MINS 

CONDITIONING 

21-15-9 REPS FOR TIME 

-BURPEE BOX JUMP PVERS 24"/20"  

-KNEES TO ELBOWS 

-ALT. DB SNATCH 50/35   LBS

**RX+ (30"/24" BOX, T2B, 75/50LBS DB) 

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WARM UP

  3X200M RUN + 20 HOLLOW BODY ROCKS

AEROBIC CONDITIONING 

3X600M RUN + 20 BENT KNEE SIT UPS + 200M RUN 

REST 90s 

COOL DOWN 

5 MINS EASY ON MACHINE 

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WARM UP

3X200M RUN +   10 D-BALL SLAMS 20/10LBS

CONDITIONING (TEAMS OF 2)  

20 MIN AMRAP

-50 WALL BALLS 20/14LBS

-50 DOUBLE UNDERS (EACH)  

-40  BOX JUMPS 24"/20"

-40 TOES TO BAR 

-30   PULL UPS

-30 BAR FACING BURPEES 

-20   PWR CLEAN 135/95LBS

-20 STOH 135/95LBS 

-10 SNATCH 135/95LBS

-10 MUSCLE UPS (RING OR BAR, SUB. HSPU OR BOX HSPU  )

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WARM UP

 8 MINS EASY

-30s BIKE/ROW 

-20 GLUTE BRIDGES 

-10 D-BALL SLAMS 20/10 LBS

AEROBIC CONDITIONING 

 16 MIN CLOCK

-100M SHUTTLE RUN   (50M DOWN/BACK)

-50FT BEAR CRAWL 

-100M SHUTTLE RUN 

REST 30s

COOL DOWN 

-400M WALK 

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WARM UP

 6 MINS EASY

-6 DOWN DOG WALKS

- 20 SUPERMAN BACK EXT.

-100M SHUTTLE RUN (50M DOWN/BACK)  

AEROBIC CONDITIONING 

-2 MINS ON, 2 MINS OFF FOR   20 MINS

-16/12 CAL ROW 

-AMRAP CALS ON BIKE 

COOL DOWN 

 5-8 MINS STRETCHING (COUCH/SUPINE TWIST)

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WARM UP

-600M JOG

  CORE WORK

20s ON, 40s OFF FOR 12 MINS 

-V-UPS 

-WEIGHTED RUSSIAN SEATED TWIST 20/10LBS

-  HOLLOW BODY HOLD

CONDITIONING 

15 MIN AMRAP 

-  10 BURPEE BOX JUMPS 24"/20"

-1 4 ALT. DB SNATCH 50/35LBS

-30 DOUBLE UNDERS

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MEMORIAL DAY MURPH

 -1 MILE RUN 

-100 PULL UPS

-200 PUSH UPS 

-300 AIR SQUATS 

-1 MILE RUN 

(THERE WILL DIFFERENT WAYS OF DOING THIS WORKOUT AND ALSO SCALABLE OPTIONS AS WELL) 

  

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