Part A: Strength & Skill

*Do a set every 4 minutes.

3 Sets
20m Sandbag Carry / KB front Rack Carry
6 Sandbag Squat/ DBL KB Squats
6 Sandbag Step Up/ Farmers Hold Box Step Ups
20m Sandbag Carry / KB front Rack Carry
6 Sandbag Squat/ DBL KB Squats
6 Sandbag Step Up/ Farmers Hold Box Step Ups

*All done @8/10 RPE.

Part B: WOD

2 rounds
15 Deadlifts (90/60kg)
15 Chest to Bar Pull Ups

-must finish prior to 5 minutes-

2 rounds
12 Deadlifts (100/70kg)
12 Chest to Bar Pull Ups

-must finish prior to 10 minutes-

3 rounds
9 Deadlifts (110/80kg)
9 Bar Muscle Ups

-must finish prior to 15 minutes-

3 rounds
6 Deadlifts (315/205)
6 Bar Muscle Ups

-Time cap 20 minutes-

TARGET SCORE
Intended Workout RPE: 8.5-9/0 – 85-90% – high to very high max intensity
Target Time: sub 17 minutes
Time Cap: 20 minutes

STIMULUS and GOALS
How to Pace: GRIND! This is a cascading, time-gated ladder workout that increases loading and gymnastics difficulty at every checkpoint. Each section must be completed before the next time cap, creating urgency while demanding smart pacing and strategic sets to avoid grip fatigue.

How it should Feel: MUSCULAR ENDURANCE and GRIPPY into CARDIO! Fast with heavy breathing off the start. Muscle fatigue will build with stress on the posterior chain and grip.

WORKOUT STRATEGY & FLOW
Deadlift: Weight should start moderate (50-55% or less of 1RM) and build to a heavy (80-85% or less of 1RM). Each set of reps should be broken into multiple sets to avoid blowing up your grip.

Kipping Chest to Bar: Unbroken or 2-3 quick sets if you know your grip will suffer.

Kipping Bar Muscle Up: Same as chest to bar. Break if needed to save your forearms and control your heart rate.

Part C: Gymnastics
4 rounds 90 seconds of work/90 seconds of rest.
Begin each round with 50 ft Handstand Walk [25ft down/25ft back] THEN complete Max Strict Handstand Push Ups with in the 90 seconds

Score is total Strict Handstand Push Ups for all rounds combined.

STIMULUS and GOALS
How to Pace: GRIND, as we are working on building capacity.
How it should Feel: MUSCULAR ENDURANCE, Shoulders and triceps will get a gooooood workout today!

WORKOUT STRATEGY & FLOW
Handstand Walk: Try to go unbroken on the 25ft sections, if possible
Strict Handstand Push Up: Continue to press heel of palm through the ground on both descent and ascent.

SCALING:
3 rounds 90 seconds of work/90 seconds of rest
Begin each round with 25 Box Handstand Shoulder Taps THEN complete Max Strict Box Handstand Push Up or Tricep Push Ups with in the 90 seconds

Score is total Box Handstand Push Ups or Push Ups for all rounds combined.

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.

Part A: Strength & Skill

10 Sets (New set every 30 seconds)
1 Clean and Jerk @82-85% 1RM Clean and Jerk

Part B: WOD

4 Rounds
200m Run/ 250m Row/ AB 16/12CAl/ Shuttle x 8
10 GHD Sit Ups (OR 16 Abmat Sit Up)
5 Bench Press (70/50kg)

-rest 2 minutes-

2 Rounds
300m Run/ Row 350m/ AB 21/16cal
20 GHD Sit Ups (OR 32 Abmat Sit Up)
10 Bench Press (70/50kg)

-rest 2 minutes-

480m Run/ 500m Row/ 30/20Cal AB
30 GHD Sit Ups (OR 48 Abmat Sit Up)
20 Bench Press (70/50kg)

TARGET SCORE
Intended Workout RPE: 8.5-9/0 – 85-90% – high to very high max intensity
Target Time each set: sub 6 minutes
Time Cap each set: 7 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! This workout is a descending-rounds, ascending-volume interval piece that builds toward a high-fatigue bench press finish. Each section increases in volume but reduces rounds, demanding more sustained output and greater muscle endurance as you go. The pairing of aerobic biking, core fatigue from GHDs, and upper body pressing creates a potent mix that challenges your pacing, shoulder stamina, and midline control.

How it should Feel: MUSCULAR ENDURANCE and GASSY! Upper body muscular endurance under aerobic fatigue, especially targeting the chest, shoulders, and triceps, with cumulative fatigue from GHDs affecting posture and stability during the bench press.

WORKOUT STRATEGY & FLOW
Run: Treat this as a controlled push 80–85% effort. Focus on breathing and relaxing your shoulders.

GHD Sit Up / Sit Ups: Non-stop if possible, but don’t rush. Breathe through the motion on every rep.

Bench Press: This is the primary limiter of the workout . Go unbroken in early rounds if possible (5s and 10s), but break early and smart as reps climb. Don’t use over 65% of 1RM for this workout.

Part C: Gymnastics
Week 3
Do 3 x sets:
15 x Box dips
5 x jump from box into hollow swing to back on the box (no arch, stay in hollow hold)
10 x each leg seated leg lifts over a DB (sit upright

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.

Part A: Strength & Skill

10 Sets (New set every 30 seconds)
1 Snatch @82-85% 1RM Snatch

Part B: WOD

15 minute EMOM (5x rounds)
Minute 1: 10 Dumbbell Snatches (30/22.5kg) (OR 20 Dumbbell Snatch (22.5/15kg))
Minute 2: 4 Wall Walks
Minute 3: 2 Rope Climbs (OR 6 Strict Pull Ups)

TARGET SCORE
Intended Workout RPE: 7.5-8.0 – 75-80% – moderate to moderate/high intensity
Target Time each minute: sub 40 seconds
Time Cap each minute: 50 seconds

STIMULUS and GOALS
How to Pace: STEADY! The goal is to complete each minute’s work in 30–40 seconds, leaving time to rest and reset. As the rounds progress, athletes will feel shoulder fatigue, especially when going from wall walks to rope climbs.

How it should Feel: MUSCULAR ENDURANCE and CARDIO! This workout is more about movement quality and composure under fatigue than intensity. Treat this as a skill and stamina builder, not a sprint.

WORKOUT STRATEGY & FLOW
Dumbbell Snatch: Weight should be moderately heavy, but still allow for unbroken sets. Big hips on every rep while focusing on breathing and being efficient.

Wall Walk: Touch and go with little to no hesitation between reps is our aim today.

Rope Climb / Strict Pull Up: Stay calm and efficient. Use legs first to save arms. Focus on clean foot clamps and quick transitions between reps.

Part C: Gymnastics

4 rounds 90 seconds of work/90 seconds of rest
Begin each round with accumulating 30 second L Sit On Box / Parallettes / Rings THEN complete Max Kipping Toes To Bar

Score is total Kipping Toes To Bar for all rounds combined.

STIMULUS and GOALS
How to Pace: GRIND: We are pushing ourselves to gain capacity.
How it should Feel: GRIPPY & MUSCULAR ENDURANCE: Building grip strength on rig is going to help with gainzzzz

WORKOUT STRATEGY & FLOW
L Hold: Aim to get legs parallel to floor
Kipping Toes to Bar: Get a good “meaty” grip and focus on quick return

Scale
3 rounds 90 seconds of work/90 seconds of rest
Begin each round with accumulating 30 second Tuck Hold THEN complete Max Kipping Knee Raises

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.

Part A: WOD

2 Sets
AMRAP 7:00 @ RPE 5-6
10-15-20-25….
Row / AB / Ski / Shuttles (calories)
Bear Hug Sandbag Carry (meters) (70/35kg) (OR Kettlebell Front Rack Carry (2×24/16kg))

-Rest 3:00-

AMRAP 7:00 @ RPE 5-6
10-15-20-25….
Sled Push (70/50kg) (meters)/ Lunges KB (2×24/16kg)
Row / AB / Ski / Shuttles (calories)

-Rest 3:00 between sets-

TARGET SCORE
Intended Workout RPE: Under 7.0 – Under 70% – easy/moderate intensity
* SCORE:* Checkmark for completion!

Scaling is only needed if you can’t stay moving at a steady pace today without getting overly fatigued at the weights provided.

STIMULUS and GOALS
How to Pace: This two-part workout is a long, zone 2 aerobic piece that emphasizes breathing control, and sustainable pacing across ascending volume. With an RPE of 5-6, the intent is not to redline or race, but to build aerobic capacity while reinforcing strong positions under fatigue using carries, sleds, and cyclical work.

How it should Feel: You should finish feeling good, not wrecked. This is long-game aerobic work, not intensity-driven.

WORKOUT STRATEGY & FLOW
Row/Bike Erg/Ski: Smooth and steady while breathing through the motion and keeping the heart rate under control.

Sandbag Bear Hug Carry / Double Kettlebell Front Rack Carry: Focus on staying upright and footwork. Walk, don’t rush.

Sled Push: Steady drive, no sprinting. Keep steps controlled and make sure weight is moderate.

Double Kettlebell Farmer’s Carry: Weight should be moderate and allow for near unbroken sections. Stay moving, don’t run.

Part B: Gymnastics

Week 4
Do 3 sets:
5 x ring hang – roll up knees to chest (active shoulders)
10 x Standing banded PVC pipe Lat pull downs from the rig
10 x jumping pull up with slow descent / strict pull ups

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.

Part A: WOD ONLY. Hero WOD: Murph

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Choose how you are going to do Murph Today. Either way, 15min before end of class, stop where you are at, and head out for your 1.6km run or 2km Row! or AB

• 1 mile Run
• 100 Pull-ups
• 200 Push-ups
• 300 Squats
• 1 mile Run

Hero: Murph
Memorial day is here! If you’ve been doing CrossFit for a while, you’ve seen that a common Hero Workout done on memorial day is “Murph”. This workout is in honor of Navy Lieutenant Michael Murphy. Murphy was a SEAL team member who lost his life serving his country in Afghanistan in 2005 during Operation Red Wings (2).

On the morning of June 28th, Lt. Michael Murphy and Petty Officers Danny Dietz, Matthew Axelson, and Marcus Luttrell were dropped into the mountains of Afghanistan, only to be ambushed by more than fifty militiamen after a local accidentally wandered onto their position and gave it up.

The four soldiers were heavily outnumbered, but put up a strong fight. During the ambush, Lt. Murphy risked his own life by coming out from cover, finding a signal, and calling for help.

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time: 50 minutes
Time Cap: 1 hour 30 minutes

STIMULUS and GOALS
Murph time! Honor our veterans and be thankful for our Freedom! This is always a great test of our muscular endurance and cardio that we can test our mental toughness during.

How to Pace: GRIND into, PAIN CAVE! You’ve got to stay mentally tough and stay moving.

How it should feel: MUSCULAR ENDURANCE into PAIN!!! Murph is total body fatigue eventually and then it just hurts!

WORKOUT STRATEGY & FLOW
You may choose if you partition reps, do strict pull ups, and/or wear a vest. It can be fun to change up which exact version you do from year to year. We like using a smaller whiteboard or some system to help you tick off reps as you move along.

Run: Use a consistent pace you can do for the first and last mile! Don’t come out too hot.

Strict Pull Up or Kipping / Butterfly Pull Up: Stick to manageable sets of (likely 5-10) out of the gate. Keep the kip forceful and fast to save the arms, and minimize time under tension.

Push Ups: Start with smaller sets than you think you should! There’s nothing wrong with coming out with sets of 3-5 fast sets on a disciplined time interval to stay consistent. Don’t fry out!

Air Squats: Just stay moving as much as you can and grind through it! Keep weight mid foot and use those glutes/hips! Mentally thinking of it in sets of 10-15 can help.

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.

Part A: WOD

Heavy Isabel
30 Snatches (80/55kg)

-rest 10 minutes-

30 Ring Muscle Ups / 40x Bar MU / (OR 30x (1 Burpee + 2 Pull Up)

TARGET SCORE
Intended Workout RPE: 8.5-9.0 – 85-90% – high to very high intensity
Target Time each workout: sub 7 minutes
Time Cap each workout: 10 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE or STEADY, depending on how comfortable you are with each movement! You need to average at least 5 reps per minute to finish under the time cap. Be smooth and steady on the first workout, get a solid rest, and maybe get a little aggressive on the final workout.

How it should Feel: MUSCULAR ENDURANCE and/or GASSY! All pulling, so be ready for your shoulders and grip to be under constant duress.

WORKOUT STRATEGY & FLOW
Power Snatch: Weight should be moderately heavy, and you can complete consistent singles with little rest between them. Power is ideal, but if legs begin to fatigue, or this weight is only doable with squatting, don’t hesitate to go to Squat Snatch.

Kipping Ring Muscle Up: I like a comfortable, big set off at the start that won’t risk early muscle fatigue. After that, drop into sets you can sustain all the way through 30.

Part B: Strength & Skill

4 Sets
10 Dumbbell Incline Piston Bench Press@7-8/10 RPE
*Rest as needed between sets.

SUPERSET with:
4sets
10x Single Arm Rows each side

Part C: Gymnastics

Week 3
Do 3 x sets:
15 x Box dips
5 x jump from box into hollow swing to back on the box (no arch, stay in hollow hold)
10 x each leg seated leg lifts over a DB (sit upright)

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.

Part A: WOD

2 Sets
300m Row
15 Front Squats (50/35kg)
100 Double Unders
15 Shoulder to Overhead (50/35kg)
100 Double Unders
15 Thrusters (50/35kg)
300m Row
-rest 5:00 between sets-

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: sub 7 minutes
Time Cap each set: 9 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! The stimulus should feel like a sustained grind with a sprint-style finish. The goal is to complete each set with consistent pacing through the row/barbell movements and composure on the double unders, knowing you’ll get a full 5:00 rest between efforts.

How it should Feel: GASSY and MUSCULAR ENDURANCE! The barbell is light enough to move quickly, but the volume and transitions will tax your shoulders, lungs, and grip, especially during set two.

WORKOUT STRATEGY & FLOW
Row: Your pacing should be moderately aggressive (75% or higher) and consistent on both sets. The final row on both sets can be pushed a little more since rest follows.

Double Under: Play it smart here, plan for breaks if this is not your strong suit. Go unbroken if it doesn’t put your shoulders/legs in a deficit on thrusters.

Front Squats: The weight should be light (under 45% of 1RM) and allow unbroken sets across.

Shoulder to Overhead – can be Push Press or Push Jerk: Same as the front squat, get right to work and stay unbroken. Breathe through the motion with a slight pause at the top of each rep.

Thruster: Unbroken is the goal, however, break into 2-3 quick sets if needed to maintain intensity. Be smooth and steady with purposeful breaths at the top of each rep.

Part B: Accessory

*Do a set every 4 minutes.

3 Sets
50m Bear Hug Sandbag Carry/ Front Rack KB Carry
5x (1 Sandbag Deadlift + 1 Sandbag Squat)/ DBL KB Deadlift/ Front Rack Squats
50m Bear Hug Sandbag Carry/ Front Rack KB Carry
**All done @8/10 RPE.

Part C: Gymnastics

3 rounds
minute 1: 45 seconds of weighted Hang on Rig [45/25 dumbbell between legs] minute 2: Rest
minute 3: 45 seconds of Max Strict Toes To Bar [see notes] minute 4: Rest
Minute 5: Max UNBROKEN Kipping Toes To Bar
minute 6: Rest
— repeat cycle for 3 rounds —

Score is total for all Toes To Bar.

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.

Part A: Strength & Skill

Squat Snatch

*Do a set every 3 minutes.

2 Snatch Deadlift to Mid Thigh + 1 Pause Snatch @70% 1RM Snatch
2 Snatch Deadlift to Mid Thigh + 1 Pause Snatch @72% 1RM Snatch
2 Snatch Deadlift to Mid Thigh + 1 Pause Snatch @75% 1RM Snatch
2 Snatch Deadlift to Mid Thigh + 1 Pause Snatch @80-82% 1RM Snatch
2 Snatch Deadlift to Mid Thigh + 1 Pause Snatch @85-85+% 1RM Snatch

*Snatch Deadlift to Mid Thigh: We’re working on STAYING OVER THE BAR!
**Pause Snatch: Pause in receive for 2 seconds.

Part B: WOD

AMRAP 7 Minutes
50/40 Cal AB / Row 60/45 Cal / Run 960m
Max Burpee/ or Wall Balls
-rest 3:00-

AMRAP 7 Minutes
50/40 Cal AB / Row 60/45 Cal / Run 960m
Max Double Under

SCORE 1 = Max Burpee (not including the “buy in”). Each burpee is a rep.
SCORE 2 = Max Double Under (not including the “buy in”). Each double under is a rep.

TARGET SCORE
Intended Workout RPE: 8.5-9.0 – 85-90% – high to very high intensity
Target Reps Each Workout: 75/65+
Minimum Reps before Scaling: None

STIMULUS and GOALS
How to Pace: CHALLENGE into PAIN CAVE!! Push those machines and don’t get lazy!

How it should Feel: GASSY into PAIN!!! We can make today hurt some!

WORKOUT STRATEGY & FLOW
Bike: Open up at 80% pacing and push into 85% finishing your calories. Empty the tank on workout 2!

Row: Be somewhat aggressive on part 1 and try to match that on part 2! ~85% pacing effort is a good place to start!

Part C: Gymnastics

You are working on capacity within a minute.

2 rounds of:
minute 1: Max Strict Handstand Push Ups
minute 2: Rest
minute 3: Max Wall Facing Strict Handstand Push Ups
minute 4: Rest
Minute 5: Max UNBROKEN Freestanding Handstand HOLD [within 3×3 box] Begin NEXT round at the 6 minute mark

Score is total for all handstand pushups PLUS hold.
**If you did 30 total HSPU combined plus held the handstand for 38 seconds your score is 68 “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.

Part A: Strength & Skill

*Do a set every 1 minute and 30 seconds.

2x (Clean Pull + Clean) @70% 1RM Clean
2x (Clean Pull + Clean) @72% 1RM Clean
Clean Pull + Clean @75% 1RM Clean
2x (Clean Pull + Clean) @72% 1RM Clean
2x (Clean Pull + Clean) @75% 1RM Clean
Clean Pull + Clean @80% 1RM Clean
Clean Pull + Clean @82% 1RM Clean
Clean Pull + Clean @85% 1RM Clean
Clean Pull + Clean @88% 1RM Clean
Clean Pull + Clean @90% 1RM Clean
Clean Pull + Clean @90-92% 1RM Clean
Clean Pull + Clean @90-92% 1RM Clean

Part B: WOD

6 Sets
AMRAP 2:00
15 GHD Sit Ups
12 Deadlift (120/80kg)
Max Distance Handstand Walk
-rest 1:00 between sets-

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Distance each set: 20m
Minimum Distance before scaling each set: 10m

STIMULUS and GOALS
How to Pace: CHALLENGE! This workout is about efficient, fast transitions, tight midline control, and staying composed when your core is taxed. Each set should be treated like a sprint to earn handstand walk time. Come out moving every set.

How it should Feel: GASSY and MUSCULAR ENDURANCE! Today’s workout is a midline and posterior chain stamina test with a gymnastics skill finisher under fatigue. Rest is short, so don’t waste it.

WORKOUT STRATEGY & FLOW
GHD Sit Up: Non-stop and aggressive! Use the whole body and breathe through every rep.

Deadlift: Moderate-heavy weight (under 75% of 1RM) with the intent to go and stay unbroken across sets.

Handstand Walk: Take a deep breath before starting and try to complete fast 10-15ft or more unbroken sections.

Part C: Gymnastics

Week 2
Do 3 x sets:
5 x Ring rows – SLOW up and HOLD for 3 sec at top then SLOW down.
20 x split leg v-ups (start and finish in hollow hold)
10 x Kip swings – active shoulders & tight body (hollow to arch)

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.

Part A: WOD

3 Sets:
480m Run (with vest)/ 500m Row/ 25m Shuttle x 20 / AB 30/20
-rest 1:00 between sets-

3 Sets (with vest):
10 Pull Ups
20 Push Ups
30 Air Squats
-rest 1 minutes between sets-

TARGET SCORE
Intended Workout RPE: 8.0-8.5 – 80-85% – moderate/high to high intensity
Target Time each set: 4-5 minutes
Time cap each set: 6 minutes

STIMULUS and GOALS
How to Pace: STEADY! Last Murph prep before the big workout. We are taking a slightly different approach this time. Instead, the workout begins with some moderate-distance run intervals; then, we go into 3 big sets of gymnastics movements. For part 1, focus on steady breathing while relaxing the upper body. Part 2 is all about the gas pedal, where we stay aggressive on sets and hang on tight. It’s all with a vest so get comfortable.

How it should Feel: GASSY and MUSCULAR ENDURANCE!
The first one is just to get the legs moving and do endurance work, while the second is a body pump session.

WORKOUT STRATEGY & FLOW
Run: The first run should be the slowest of the 3. Moderate pacing across for each of the 400m runs. The goal should be around 90% of the intended mile pace for Murph. Make sure you relax your grip and shoulders as you run.

Pull Ups: 1-2 sets is a great aim, you get a decent rest, so no need to be overly cautious.

Push Ups: 2-3 sets would be a great goal while staying aggressive on the rest.

Squats: As always, these should be smooth and steady at a non-stop pace across.

Part B: Strength & Skill

*Do a set every 2 minutes.

5 Back Squat
5 Back Squat
5 Back Squat
3 Back Squat
3 Back Squat
3 Back Squat
3 Back Squat
3 Back Squat
*Start at 60% for the first set of 5 and then continue to build in weight.. Work up to 80-85+% for the last two sets of 3 reps.
**Rest as needed between sets.

3 x sets of 5 reps
5 x sets of 3 reps

Part C: Gymnastics

Week 3
Do 3 x sets:
15 x Box dips
5 x jump from box into hollow swing to back on the box (no arch, stay in hollow hold)
10 x each leg seated leg lifts over a DB (sit upright)

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.