Every 2:00 for 5 sets
Front squat x4
B. In teams of 2, alternating rounds to complete 14 rounds total (7 rounds each) for time:
100m run
10 box jumps (24″/20″)
10 HSPU
A. Coach’s warmup
B. 16 minute EMOM (30 seconds of work/30 seconds of rest)
American KB swings
Front plank
KB sumo deadlift high pulls
Sit ups
3 minutes rest
16 minute EMOM (30 seconds of work/30 seconds of rest)
Single arm DB hang clean and jerk
Left side plank
Lateral burpees over DB
Right side plank
A. Movement prep
B. Choose on of the following:
Half Murph
Run 800 meters
50 pull-ups
100 push-ups
150 air squats
Run 800 meters
(You may partition reps)
Team Murph
Run one mile
100 pull-ups
200 push-ups
300 air squats
Run one mile
(You may split up runs and reps)
(You may partition reps)
Murph (Rx)
Run one mile
100 pull-ups
200 push-ups
300 air squats
Run one mile
(You may partition reps, wear a vest if you got one 20/14)
We highly recommend partitioning reps as this will allow you to move through this faster with better reps and you will be less sore.
Write down time and any modifications you used so you can compare to future Murph’s