Month: May 2022

What’s Done Is DoneDon’t be upset with the results you didn’t get from the work you didn’t do. It’s that simple. As we enter the fourth and final week of our Murph Prep series, it’s important for you to look back at the past few weeks and ask yourself “Did I put in the work?”.Now, […]

StrengthBench Press 5-3-1 WorkoutAMRAP x 6 MINUTES10 Alt. Front Rack Reverse Lunges 8/6 Cal Bike6 Up-Downs -Rest 1:30- AMRAP x 6 MINUTES10 Bar Facing Up-Downs8/6 Cal Bike6 Alt. Front Rack Reverse Lunges

Workout“GUT CHECK”FOR TIME*35-30-25-20Cal Row**Russian KB Swings Slam Balls V-Ups *Complete 75 Double Unders after each full round.**Alt. Cals: 27-24-20-15.

Skill:ON A 10:00 RUNNING CLOCK…Practice Rope Climbs* *Focus on the J-Technique and specifically Knees to Elbow before clamping with feet. WorkoutAMRAP x 18 MINUTES60 Double Unders40 Sit-Ups20 Slam Balls 5 Rope Climbs

StrengthDeadlift 3×3 WorkoutFOR TIME35/28 Cal Bike Into… 3 ROUNDS30 Box Jump Overs 10 Deadlifts Into… 35/28 Cal Bike

Strength3×3 Bench Press WorkoutEMOM x 16 MINUTESMIN 1&2 – AMRAP of Triplet*MIN 3 – Max Strict Ring DipsMIN 4 – Rest *1 Round of Triplet is…6 Hand Release Push-Ups12 Up-Downs24 Alt. DB Russian Twists

Strength5 Sets Every 1:301 Hang Power Snatch + 1 Power Snatch WorkoutAMRAP x 8 MINUTES3 Power Snatches6 Alt. Back Rack Lunges9 Toes to Bar -Rest 2:00 b/t FOR TIME6-9-12-9-6Power Snatches Alt. Back Rack LungesToes to Bar ** 13 Minute Time Cap

StrengthBack Squat 3×3 Workout“PUNCH OUT” FOR TIME800m Run30 Thrusters 30 Lateral Burpees Over Bar

Workout2 SETS*AMRAP x 12 MINUTES14 Wall Balls 7 Push Jerks14 Chest to Bar Pull-Ups -Rest 2:00 b/t Sets- *Reset from the start.**Add 7 Wall Ball Reps after each full round