Workout Of the Day

Saturday, August 27, 2022

Unpartitioned 1/2 MURPH

For time:
800m Run
50 Pull-ups
100 Push-ups
150 Squats
800m Run

If you’ve got a twenty pound vest or body armor, wear it.

Friday, August 26, 2022

Rest

Thursday, August 25, 2022

For time:
600m Run
50 Hang dumbbell snatch (50#/35#)
40 Box jumps (24″/20″)
30 Bench press (135#/95#)

Wednesday, August 24, 2022

For time:
10 Wall ball (20#/14#)
15/12 Calorie assault bike
20 Wall ball (20#/14#)
15/12 Calorie assault bike
30 Wall ball (20#/14#)
15/12 Calorie assault bike
40 Wall ball (20#/14#)
15/12 Calorie assault bike
50 Wall ball (20#/14#)
15/12 Calorie assault bike

At the 10:00 mark:
150 Sit ups

Tuesday, August 23, 2022

AMRAP in 20 minutes of:
Run 300m
Scale 8′ obstacle
16 Burpees
4 Muscle ups

Monday, August 22, 2022

Rest

Sunday, August 21, 2022

Strength
Split jerk

Conditioning
Complete as many rounds as possible in 7 minutes of:
20 Dumbbell push press (50#/35#)
40 Double-unders

Saturday, August 20, 2022

8 Rounds with a partner for time:
300m Run
2 Rope climb
300m Run
20 Front squats (135#/95#)

Friday, August 19, 2022

Rest

Thursday, August 18, 2022

Max rounds in 3 minutes of:
3 Sandbag cleans (135#/95#)
6 Push-ups
60′ Sandbag carry (135#/95#)

Rest 1 minute. Repeat for a total of 5 cycles.