Complete as many rounds as possible in 14 mins of:

Run 200 meters

5 Power Snatches 115/80

6 Power Cleans 115/80 

10-9-8-7-6-5-4-3-2-1 reps, for time of:

Chest-to-bar Pull-up

Burpee

Front Squat 115/80 

3 rounds for time of:

10 Deadlifts 275/185 

25 Hand Release Push-ups

Run 800 meters 

For time:

60 Double

25 Push Press, 95/65 lbs

25 Toes-to-bars

50 Double Unders

20 Push Press

20 Toes-to-bars

40 Double Unders

15 Push Press

15 Toes-to-bars

30 Double Unders

10 Push Press

10 Toes-to-bars

20 Double Unders

5 Push Press

5 Toes-to-bars

4 rounds, 1 min per station, for max reps of:

Row Calorie

Burpee Box Jump 24/20

Power Snatch 75/55

Rest 1 min

Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations. You can start at any station!

Join us for Murph tomorrow, open gym style, from 7:30 a.m. to 9:30 a.m.! There will be no 9:00 a.m. group class.

MURPH

For time:

1-mile run

100 pull-ups

200 push-ups

300 squats

1-mile run

Or

Smurph

Run 800 meters

50 Pull-Up

100 Push-Ups

150 Air Squats

Run 800 meters

5 Rounds for time:

16 Box Jump Overs 24/20

10 Deadlifts 185/125

24 Sit-ups

For time:

Row 1000 meters

50 Toes-to-bars

40 Burpees

30 Power Snatches 95/65 

Complete as many rounds as possible in 18 mins of:

2 Ring Muscle-ups

4 Strict Handstand Push-ups

10 Air Squats

20 Double Unders

3 rounds for time of:

12 Deadlifts 155/105 

9 Hang Power Cleans 155/105 

6 Push Jerks 155/105 

Run 400 meters

Reminder: Holiday Hours: Open Gym 7:30-10am ONLY!

3 rounds for time of:

Run 400 meters

30 Wall Balls 20/14

15 Dumbbell Snatches 50/35 

In teams of two, with one partner working at a time, complete the following for time:

Camana Bay Hill Run (together)

75 Push Presses 75/55

75 Burpee Pull-ups

75 Front Squats (75/55)

75 Box Jumps 24/20

For time:

12 Strict Handstand Push-ups

30 AbMat Sit-ups

30 Wall Balls 20/14

10 Strict Handstand Push-ups

24 AbMat Sit-ups

24 Wall Balls

8 Strict Handstand Push-ups

18 AbMat Sit-ups

18 Wall Balls

6 Strict Handstand Push-ups

12 AbMat Sit-ups

12 Wall Balls

4 Strict Handstand Push-ups

8 AbMat Sit-ups

8 Wall Balls

For 5 cycles: AMRAP in 3 mins of:

3 Power Cleans 135/95

6 Toes-to-bars

20 Double Unders

Rest 1 min between each cycle. For each cycle restart the AMRAP.

2 rounds for time of:

Run 1000 meters

50 Thrusters 65/45

25 Burpees

5 rounds for time of:

7 Hang Power Cleans 135/95 

14 Push-ups

21 Box Jumps 24/20 

Pause Back Squats 2-2-2-2-2 (perform a set every 90 seconds with a 3 second pause at the bottom of the squat)

Then:

Complete as many rounds as possible in 12 mins of:

Run 200 meters

5 Front Squats 165/115

9 Chest-to-bar Pull-ups

In teams of 2, with 1 partner working at a time, split the work below as evenly as possible……

5 rounds, 4 mins each, for max reps of:

Row 500/400 meters

16 Burpees 

Max reps in remaining time: Alternating Dumbbell

Snatches, 50/35 lbs

Rest 2 minutes between rounds.

*score is dumbbell snatches 

4 rounds, 1 min per station, for max reps of:

Row Calorie

Plank Hold

Air Squat

Push-up

Rest 1 min

Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

5 rounds for time of:

5 Deadlifts 245/165 

10 Burpees

15 Pull-ups