5 rounds for time of:

10 Box Jumps 30/24

7 Deadlifts 275/185

20 Wall Balls 20/14 

Take 8 minutes and work up to a heavyish Power Snatch.

Then:

For time:

30 Pull-ups

Run 800 meters

15 Power Snatches 115/80 

Run 400 meters

15 Power Snatches 115/80 

30 Pull-ups

In teams of 2, with 1 partner working at a time, complete for time:

30 Deadlifts 185/125

200  Double unders

50 Pull-ups

50 One Arm Alternating Devils Press 50/35

75 Wall Ball Shots 20/14

30 Dealifts 185/125

Run 800 meters together as a team

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

Thruster 95/65 

Toes-to-bar

Sumo Deadlift High-pull 95/65 

For time:

Row 500 meters

50 Box Step-Ups

50 Kettlebell Swings 35/26

50 Lunges

30 Hang Power Cleans 115/75

30 Burpees

30 Push-ups

Run 400 meters

5 rounds, 2 mins each, for max reps of:

12 Box Jump Overs 24/20 

20 AbMat Sit-ups

Max reps in remaining time Power Cleans 185/125 

Complete as many rounds as possible in 15 mins of:

3 Burpees

4 Pull-ups

3 Chest-to-bar Pull-ups

6 Shoulder-to-Overheads 155/105

On the minute every minute for 8 minutes:

Power Snatch + 2 Overhead Squats

Then:

“Nancy”

5 rounds for time of:

Run 400 meters

15 Overhead Squats 95/65 

In teams of 2, with 1 partner working at a time, complete for time:

50 Synchro Burpees 

90 Wall Balls (20/14 lbs)

80 Box Jumps (24/20 inches)

70 Kettlebell Swings (53/35 lbs)

50 Pull-Ups

30 Clean and Jerks 155/105

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