Sunday Murph
CrossFit Feral – NW – MURPH
Murph Training – Brick House (Time)
400 meter run
200 air squats
1 mile run
Rest 3 minutes
Then max push-ups in 5 minutes
RX+: vest
400 meter run
200 air squats
1 mile run
Rest 3 minutes
Then max push-ups in 5 minutes
RX+: vest
AMRAP x 5 MINUTES
5/5 SA KB DL
5/5 Single DB Front Squats
5/5 Single DB Thrusters
20 Mountain Climbers
3 SETS*
8 SA KB or DB Deadlifts
8 SA KB or DB Cleans
8 SA Front Rack KB or DB Lunges
*1 Set = 8-8-8 on Both L/R Side
(Score is Weight)
3 SETS*
8 SA DB Deadlifts
8 SA DB Cleans
8 SA Front Rack DB Lunges
*1 Set = 8-8-8 on Both L/R Side
(Score is Weight)
4 ROUNDS FOR TIME
100′ KB Farmer Carry (70/53)|(53/35)
15 DBL KB Deadlifts
25 Wall Balls (20/14)|(14/10)
(Score is Time)
4 ROUNDS FOR TIME
100m DB Front Rack Walk
15 DBL DB Deadlifts
20 DB Thrusters
(Score is Time)
1 ROUND
100m Jog
30’ Walking Knees to Chest
30’ Walking Quad Stretch
30’ Walking Lunge
30’ Walking Quad Stretch
30’ Toy Soldiers
200m Run
1 ROUND
10 Air Squats
10 Up Downs
10 Cossack Squats
5 Barbell Kang Squats
5 Burpees
5 Tempo Back Squats (31X1)
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 2-Rep Back Squat*
*Start moderate and build to heavy.
(Score is Load)
3 SETS
ON A 5:00 RUNNING CLOCK…
20 Burpees
20 Sit-Ups
100m Run
Then in remaining time…
Max Wall Balls (30/20)|(20/14)
(Score is Total Reps)
EMOM x 6 MIN
Min 1 – :45 Run/Bike/Row
Min 2 – :45 Lunges
Min 3 – :45 Suitcase DL
Min 4 – :45 DB Clean & Jerk
Min 5 – :45 Up/Down
Min 6 – :45 Run/Bike/Row
AMRAP x 30 Min
3 Deadlift
2 Hang Clean
1 Push Press
Every Round increase by 3, 2, 1
Rnd 1 – 3, 2, 1
Rnd 2 – 6, 4, 2
Rnd 3 – 9, 6, 3
Rnd 4 – 12, 8, 4…
2:00 ROW/BIKE/RUN (Increase pace every :15)
Into…
4 ROUNDS (:20 work, :10 rest)
MOVT 1 — Up-Downs
MOVT 2 — Inch-Worms (no Push-Up)
Into …
4 ROUNDS (:20 work, :10 rest)
MOVT 1 — Active Bar Hang
MOVT 2 — Push-Ups
*1 Round = Both Movements
FOR TIME*
21-18-15-12-9
Cal Row
C2B Pull-Up
Strict Dips (Ring, Box or Bar)
*Weight Vest Optional.
(Score is Time)
3 SETS
15 Slow Tuck-Ups on Rower
1:00 Hollow Rocks
-Rest as needed b/t Sets-
(No Measure)
FOR TIME: (5 MINUTE CAP)
1 Round
1:00 Run/Bike
12 Up Downs
10 Push-ups
10 Tuck-ups
:30 Push-up Plank
1 Round
1:00 Run/Bike
12 Burpees
10 Push-ups
10 Tuck-ups
:30 Elbow Plank
4 SETS
5 Strict Knees 2 Chest + 10 Kipping Knees 2 Chest
8 Push Press (Building)*
1:00 Plank Hold
*Push Press must come from the floor.
(Score is Weight)
4 SETS
15 Slow Tuck-Ups
10 DB Push Press (w/ Slow Lower to Shoulder)
1:00 Plank Hold
(Score is Weight)
EVERY 3:00 x 4 SETS
12/10 Cal Bike
10 Toes 2 Bar
8 Push Press (135/95)|(95/65)
6 Burpee Over Bar
(Score is Each Set for Time)
EVERY 3:00 x 4 SETS
:45 Sprint Run, Bike or Row
10 V-Ups
10 DB Push Press
10 Burpees
(Score is Each Set for Time)
TABATA (:20 ON / :10 OFF)
Jump Rope*
*Switch up the movement every other round- Singles, Backwards, Tall Jumps, Doubles, etc
Into …
2 ROUNDS
10 Supermans
10 Scap Pull-Ups
5 Inch Worm + Push-Up
:20 Hollow Body Hold
5/5 Single Arm DB Sumo DL
Into …
2 ROUNDS
5 Kip Swings
:20 HS Hold (or :30 Plank)
10 Hollow Rocks
5 Pike Push-Ups
5/5 Single Arm DB Swing
EMOM x 10 MINUTES
MIN 1 – :45 Practice on Gymnastic Goat*
MIN 2 – :45 Single, Double, or Triple Under Practice
*Gymnastic Goat should be any movement that athlete needs specific practice on…
HSPU
Pull-Up
Muscle-Up
HS Walk
Ring Dip or Bench Dip
(No Measure)
4 SETS
AMRAP x 4 MINUTES
6 Alt. DB Hang Split Snatch (50/35)|(35/20)*
6 DB Box Step-Ups (24/20)**
24 Double Unders
*Alternate arms each rep, feet can split any way.
**Hold DB on either shoulder or in front rack. Do not rest behind the head.
-Rest 1:00 b/t Sets-
(Score is Rounds + Reps)
AMRAP x 6 MINUTES
10 Lunges
:30 Single Under
10 Air Squats
:30 Deadbugs
EMOM x 10 MINUTES
MIN 1 – 8 Back Squats (Building)
MIN 2 -:40 Double Unders or :40 Attempts
(Score is Weight)
EMOM x 10 MINUTES
MIN 1 – 12 DB Front Squats
MIN 2 -:40 Double Unders or :40 Mountain Climbers
(Score is Weight)
FOR TIME
50-40-30-20-10
Double Unders
Sit-ups
Russian KBS (53/35)|(35/26)
-15:00 Hard Cap-
(Score is Time)
FOR TIME
50-40-30-20-10
Air Squats
Sit-ups
DBL DB Russian Swing
(Score is Time)
2:00 Row/Run/Bike (increase pace every :30)
Into…
2 ROUNDS*
10 Romanian Deadlift
8 Hang Muscle Cleans
6 Front Squats
4 Strict Press
2 Push Press
*Can use a Barbell or DBs
5 SETS*
1 Power Clean
+
2 Front Squats
+
1 Jerk
*Start moderate and build to heavy. Athlete Choice for Push Jerk or Split Jerk.
(Score is Load)
FOR TIME
30 Squat Clean & Jerk* (155/105)|(115/75)
*Athletes must perform 5 Burpees after every 5 reps of C&J. Workout ends with 5 Burpees after the 30th rep.
FOR RECOVERY
2:00 Slow Bike, Walk, or Row
1:00 Foam Rolling IT Band (L)
1:00 Foam Rolling Inside Thigh (L)
1:00 Foam Rolling IT Band (R)
1:00 Foam Rolling Inside Thigh (R)
(No Measure)
3:00 AMRAP of Burpees
:20 ON / :10 OFF x 9 SETS
MVMNT 1 – DB Deadlifts
MVMNT 2 – Ring Rows
MVMNT 3 – Mountain Climbers
4 SETS
7-10 Tempo Wide Grip Pull-ups (1131)
8 Deadlifts (Building)
1:00 Hollow Body Hold
(Score is Weight)
4 SETS
10 Slow DB Curls
10 Slow DB Sumo DL
1:00 Hollow Body Hold
(Score is Weight)
EMOM x 12 MINUTES
MIN 1 – 15/12 Cal Bike
MIN 2 – 5 Deadlifts (255/175)|(185/125)
MIN 3 – 10 Box Jumps Overs (30/24)|(24/20)
(No Measure)
EMOM x 12 MINUTES
MIN 1 – :45 Run, Bike, or Row
MIN 2 – 20 DB Suitcase Deadlift
MIN 3 – 10/10 DB Reverse Lunge
(No Measure)