WOD: MURPH

1600m Run / 200m Row/ 120/84 Cal AB
100 Pull-Ups
200 Push-Ups
300 Air Squats
1600m Run / 200m Row/ 120/84 Cal AB

Options:

or x 20 Rounds of
5 Pull-Ups
10 Push-Ups
15 Air Squats

or 10 Rounds of
10 Pull-Ups
20 Push-Ups
30 Air Squats

or 5 Rounds of
20 Pull-Ups
40 Push-Ups
60 Air Squats

or 2 Rounds of
50 Pull-Ups
100 Push-Ups
150 Air Squats

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

WOD: AMRAP 25 Minutes
With DBs or KBs
100m Farmers Carry 25/17’5kg
DBL DB Man Makers 10/10
Single DB Russian Twist 10/10
DBL DB Reverse Lunges 10/10
200m Run

STIMULUS and GOALS
How to Pace: STEADY into GRIND! Aim to hold a pace that you know for sure you can stay consistent across. Going too hard will put you in a deficit where you can’t give a solid effort on the bonus movements.

How it should Feel: CARDIO! Just a steady and non-stop effort is all we are looking for. Put on some tunes, and we will see you on the other side.

WORKOUT STRATEGY & FLOW
Man Makers: Use total body, pushing and pulling with legs and arms together will help a tone across the long workout. Keep your head and chest up to allow yourself to breathe better. The pacing is steady and moderate all the way through.

Lunges: Smooth, breathable walking pace that doesn’t blow up the lower body. Weight is moderately-light just to walk (not sloth-like) and focus on getting your heart rate under control.

Strength & Skill
*Do a set every 3 minutes.

14 Front Rack Reverse Lunges @ 6.5/10 RPE
12 Front Rack Reverse Lunges@ 7.5/10 RPE
10 Front Rack Reverse Lunges @ 8.5/10 RPE
10 Front Rack Reverse Lunges @ 9/10 RPE

*10 Single Arm Dumbbell Suitcase Hold Heel Elevated Squat after each set.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

WOD: 25 minute AMRAP
10x HSPU or 15/10x Pushups
12x Box Jumps (24/20)
14x Toes to Bar
16x Abmat Situps
200m Run

Strength & Skill
*Do a set every 1 minute and 30 seconds.

Clean off the Floor Front Squats
1 x Clean plus 5 x Front Squats 6.5/10
1 x Clean plus 5 x Front Squats 7/10
1 x Clean plus 5 x Front Squats 8/10
1 x Clean plus 5 x Front Squats 9/10

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Strength & Skill

KB/ DB Cluster Complex

Squat Clean Cluster x5 reps each side
(Swing, Clean, Squat, Thruster)
x 5reps @ 6/10
x 5reps @ 7/10
x 5reps @ 8/10
x 5reps @ 9/10 (x2sets)

WOD: 5 Rounds for Time
21 KB Swings
15 Chest to bar pull ups/ Ring Rows
9 Thrusters (BB@60/45kg) (DB@2×25/17.5)
100m MB Carry Run

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

WOD: 
2000m Row/ 1600m Run/ AB
10 Rounds of Strict Cindy
2000m Row

*Strict Cindy:
5 Strict Pull Ups
10 Push Ups
15 Air Squats

TARGET SCORE
Target Time: sub 30 minutes
Time Cap: 40 minutes

STIMULUS and GOALS
How to Pace: STEADY! It’s a long one so aim to stay at a moderate and consistent pace that keeps you moving at a non-stop effort. The only breaks taken should be between the stations, not during. Use the clock as a pacesetter through the round of Cindy and see if you can hang on from start to finish.

How it should Feel: CARDIO!
All gas and no breaks in this one. Don’t stomp on the pedal; just put it on cruise control and enjoy the ride.

WORKOUT STRATEGY & FLOW
Row/ Run: Moderate pacing and focus on keeping your breathing under control and not blowing up your legs. Focus on relaxing your upper body as much as possible.

Strict Pull Ups: Anything but singles is what we’d love! Don’t be a one-and-drop kind of person. Try to sleep 2-3 reps before a quick shake is needed.

Push Ups: You either have it or you don’t, so stay in your lane, and if you can’t stay unbroken comfortably then aim for 2-3 quick sets.

Air Squats: Non-stop but at a smooth and steady pace that does not blow up your legs or heart rate.

Strength & Skill

14 DB Racked or Back Rack Reverse Lunge @ 6/10 RPE
12 DB racked or Back Rack Reverse Lunge @ 7/10 RPE
10 DB Racked or Back Rack Reverse Lunge @ 8/10 RPE
8 DB Racked or Back Rack Reverse Lunge @ 9/10 RPE

*10 Single Arm Kettlebell Front Rack Heel Elevated Squats after each set. Score these in notes.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

WOD:

12 Wall Walk
24 x KB Swings (32/20kg)
10 Wall Walk
20 x KB Swings (32/20kg)
8 Wall Walk
16 x KB Swings (32/20kg)
6 Wall Walk
12 x KB Swings (32/20kg)
4 Wall Walk
8 x KB Swings (32/20kg)
2 Wall Walk
4 x KB Swings (32/20kg)

TARGET SCORE
Target Time: sub 15 minutes
Time Cap: 20 minutes

STIMULUS and GOALS
How to Pace: GRIND! Smooth and steady throughout. This workout has built-in rest from transitioning to the next movement and adding weight to the bar. Control your heart rate early on and keep the pace at a moderate level to save some energy for those last 2 weights.

How it should Feel: MUSCULAR ENDURANCE! Increased weight as fatigue builds is an amazing challenge to overcome. How well can you move while under heavy duress? Be smart and listen to your body so you are not stuck staring at the bar for an extended period.

WORKOUT STRATEGY & FLOW
KB SWINGS: Work hard across all sets. At least the reps decrease as the workout progresses
Wall Walks: Smooth, don’t go crazy on these, but try not to over-rest at the bottom. Find a grind balance in tempo and calculated breaks to keep the shoulders somewhat calm.

Strength/Metcon:

7 minute AMRAP
12x Double DB Thruster (2×25/17kg)
or Barbell @ 50/35kg
100m Run

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

WOD: 2 Sets
Row
300m @ 90% effort
300m @ 70% effort
300m @ 80% effort
300m @ 95% effort

-rest 3 minutes-

Run
220m @ 90% effort / AB 15/12 Cal
220m @ 70% effort
220m @ 80% effort
220m @ 95% effort

-rest 3 minutes-

TARGET SCORE
Target Time each set: sub 5 minutes
Time Cap: NONE – if you have a hard cut off at 60 minutes, cap yourself at 5 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE and STEADY! We are learning how to switch “gears” today! We want you to focus on hitting the exact pacing (provided above) and go based off of your perceived effort today.

How it should Feel: GASSY! The intensities will range but it will be a great workout to move in and out of your “gears” and see how your body reacts and adapts to each one.

Row: Be sure to pay attention to the pacing as you near the end. Use the first 25-50m of each row/ski to dial in on the pacing. Focus on breathing and keeping your heart rate under control.

Run: Same approach here as the ergs. Slow/speed up your cadence when the time has come. Make sure during the slower runs you really focus on relaxing the upper-body and somewhat recovering your breathing.

Strength & Skill:
*Do a set every 1 minute and 30 seconds.
4 Front Squat @ 70% 1 RM Front Squat
3 Front Squat @ 75% 1 RM Front Squat
2 Front Squat @ 80% 1 RM Front Squat
1 Front Squat @ 85% 1 RM Front Squat

*Tempo 2-2-2-2

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

WOD: 3 Sets
2 Rounds
12 Dumbbell Deadlifts (2×22.5/15)
9 Dumbbell Hang Cleans (2×22.5/15)
6 Dumbbell Shoulder to Overhead (2×22.5/15)
Run 220m/ Row 250 /15/12 Calorie Air Bike
-rest 1:1 between sets-

TARGET SCORE
Target Time each set: 3-4 minutes
Time Cap each set: 5 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE!
It looks like “DT,” but I assure you this one hits differently. We want an effort that allows for repeatable moderate to high output across all 3 sets. The first one is all the test pace, so tone it down a little to see how the body feels. Keep transitions aggressive while saving the reel rest for when the 2 rounds are completed. If you have the grip endurance, see if you can stay unbroken on all the dumbbell movements going from one to another without setting them down.

How it should Feel: GASSY into GRIPPY and MUSCULAR ENDURANCE! A little bit of everything with the dumbbell complex, and at the end of each round, there is a cardio kick to keep the lungs ignited.

WORKOUT STRATEGY & FLOW
Dumbbell Deadlift: Goal is unbroken or at least to the 11th rep before taking a quick break if needed. Hook grip these and move quickly to avoid burning out your grip and lessen time under tension.

Dumbbell Hang Cleans: Unbroken should be the aim for round 1, so don’t’ pick them up unless you know that you can get all 9 reps down and transition right into the shoulder to overhead. Be aggressive with your hip drive and relax your hands in the catch. If you get completely cooked, then you can set down for a very quick shakeout before the last rep then going into dumbbell shoulder to overhead.

Dumbbell Shoulder to Overhead: Once the weight is up they are not coming back down until the job is done. Big hips and breathe through the motion.

Row/ Run or Air Bike: You can choose an either today! Pacing should be moderately aggressive (80%+) while aiming to finish under 60 seconds every time.

Strength & Skill:

DB Bench Press and Bent over Double KB Gorilla Rows

*Do a set every 2 minutes

10 Bench Press @ 6/10 RPE + 8/8 KB Gorilla Rows
8 Bench Press @ 7/10 RPE + 8/8 KB Gorilla Rows
6 Bench Press @ 8/10 RPE + 8/8 KB Gorilla Rows
4 Bench Press @ 9/10 RPE + 8/8 KB Gorilla Rows

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Strength & Skill:

1x Single Arm KB/ DB Snatch + 1x Single Arm Overhead reverse Lunge (complete all reps one side before switching sides)

8+8 reps @ 6/10 RPE
6+6 reps @ 7/10 RPE
4+4 reps @ 8/10 RPE
2+2 reps @ 9/10 RPE
2+2 reps @ 9/10 RPE

WOD: 4 Sets
3 Burpee Bar Muscle Ups/ 6 Burpee Chest to Bar Pullups
220m Run/ 250m Row/ 15/12 Calorie Air Bike
3 Burpee Bar Muscle Ups/ 6 Burpee Chest to Bar Pullups

– rest 1:1 between sets-

TARGET SCORE
Target Time each set: sub 2 minutes
Time Cap each set: 3 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE!
Fast-paced, upbeat bodyweight workout where the focus should be to approach the first set at a moderate pace while steadily increasing pacing across the middle 4 sets and then selling out on the final.

How it should Feel: GASSY!
Arms and chest will be exhausted by the end, but the reps are short enough to keep moving without the risk of failure. Focus on getting your heart rate back down during the rest for repeatable performances.

WORKOUT STRATEGY & FLOW
Burpee Bar Muscle Up/ Chest to Bar
Try and stay aggressive here while spending little to no time on the ground. It may be a few reps before you get your groove but once that 2nd-3rd set hits you should be rocking and rolling!
—scale with Burpee Pull Up

220m Runs: (Keep the pacing steady here. Control your heart rate, and don’t stop.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Strength & Skill:

*Do a set every 3 minutes.

10 Double Kettlebell Front Rack Step Ups + 10 Double Kettlebell Front Rack Heel Elevated Squats @ 6/10 RPE
10 Double Kettlebell Front Rack Step Ups + 10 Double Kettlebell Front Rack Heel Elevated Squats @ 7/10 RPE
10 Double Kettlebell Front Rack Step Ups + 10 Double Kettlebell Front Rack Heel Elevated Squats @ 8/10 RPE
10 Double Kettlebell Front Rack Step Ups + 10 Double Kettlebell Front Rack Heel Elevated Squats @ 9/10 RPE

WOD: 2 sets
AMRAP 90 Seconds
100m Run
Max Burpee Box Jump Overs (24/20)
-rest 90 seconds-
AMRAP 90 Seconds
10 Burpee Box Jump Overs (24/20)
Max Distance walking lunges (every rep counts)
-rest 90 seconds between sets-

TARGET SCORE
Target Reps each set: 15+
Minimum Reps Before Scaling each set: 10

STIMULUS and GOALS
How to Pace: CHALLENGE! Going through each AMRAP twice will be tough, think moderate/fast push pace effort that’s controllable and repeatable. We want to be consistent and non-stop during the entire work duration (90 seconds). Test pace on the first time through and possibly look to increase a little into the second time around.

How it should Feel: LACTIC ACID PARTY! The combination of the constant leg drive will give you the “wobbles” after. Be sure to shake it out during the rest and roll out good after this one.

WORKOUT STRATEGY & FLOW
Lunges: try to stay moving the whole time.

Burpee Box Jump Overs: Smooth and steady to avoid blowing up and not being able to recover. Just move with little to no rest between reps.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.