Compete Murph Prep Monday: 10 Minute AMRAP 200m Run 10 Strict Pull-Ups -Rest 5 Minutes- 10 Minute AMRAP 200m Run 20 Push-Ups -Rest 5 Minutes- 10 Minute AMRAP 200m Run 30 Air Squats *All with 20lb/14lb Vest. View Video Sign Up for Our Programming … [Read more...] about Mayhem Daily Wod – 21510
For Rounds/Reps (AMRAP)
Saturday 210508
For total reps: 3 sets of shoulder presses, ⅔ body weight 3 sets of strict pull-ups 3 sets of push presses, ⅔ body weight 3 sets of strict pull-ups 3 sets of push jerks, ⅔ body weight 3 sets of strict pull-ups Rest 30 sec. between sets. Post reps completed to comments. Scaling: Reduce the load on the barbell movements and choose a pull-up modification that allows you to … [Read more...] about Saturday 210508
Sunday 210502
Complete as many rounds as possible in 5 min. of: 3 deadlifts 7 push presses ♀ 185-lb. deadlift, 75-lb. push press ♂ 275-lb. deadlift, 115-lb. push press Post rounds completed to comments. Compare to 180208. Scaling This workout is moderately heavy and very fast. Pick loads that are challenging but still allow you to complete each set unbroken. If you are unsure of … [Read more...] about Sunday 210502
Wednesday 210428
For time: 100 L pull-ups Post time to comments. Compare to 191127. Scaling: This single-modality workout will test your muscle stamina. Reduce the reps and modify the movement while keeping it challenging. All athletes should choose something that works both pulling strength and midline stabilization. Intermediate Option: For time: 50 L pull-ups Beginner Option: Complete … [Read more...] about Wednesday 210428
Thursday 210422
Complete as many rounds as possible in 12 min. of: 3 snatches 6 clean and jerks 9 chest-to-bar pull-ups 54 double-unders ♀ 105 lb. ♂ 135 lb. Post rounds completed to comments. Compare to 151106. Scaling: Experienced athletes should choose a load on the barbell that is a moderately heavy weight, yet allows them to touch-and-go or perform fast singles on the snatch and … [Read more...] about Thursday 210422
Wednesday 210421
Five 3-minute rounds of: Run 200 meters with a medicine ball Max reps wall-ball shots Rest 1 min. between rounds. ♀ 14-lb. ball to 9 ft. ♂ 20-lb. ball to 10 ft. Post number of wall-ball shots completed each round to comments. Scaling: The run portion should be completed in less than 90 seconds, to allow at least 90 seconds to perform wall-ball shots. Choose a medicine … [Read more...] about Wednesday 210421
Tuesday 210420
For time: 100 burpee pull-ups Ideally, the pull-up bar is 1 foot above your reach. Post time to comments. Compare to 150328. Scaling: This workout is a mental grind. Newer athletes can adjust to a time-priority approach and work at a continuous pace. Intermediate athletes can do this workout as prescribed. Beginner Option: Complete as many reps in 12 minutes of: Jump … [Read more...] about Tuesday 210420
Mayhem Daily Wod – 21419
12 Min AMRAP 200m Run 10 Strict Pull-Up -Rest 2 Min- 12 Min AMRAP 200m Run 20 Push-Up -Rest 2 Min- 12 Min AMRAP 200m Run 30 Air Squat *2 options: #1 at bodyweight #2 with 20lb/14lb Vest. … [Read more...] about Mayhem Daily Wod – 21419
Saturday 210417
In 15 minutes, complete as much as possible of: 1 deadlift 50-m run 2 deadlifts 100-m run 3 deadlifts 150-m run 4 deadlifts 200-m run Etc. ♀ 185 lb. ♂ 275 lb. Post total completed to comments. Scaling: Choose a load that is challenging but that you can complete unbroken for the first few rounds. As the reps and distances increase, plan on smaller sets with short breaks to … [Read more...] about Saturday 210417
Wednesday 210414
10 rounds of: 1 minute of rowing Rest 15 seconds 30 seconds of ring dips Rest 15 seconds Post total calories rowed and dips completed to comments. Compare to 140425. Scaling: Intermediate athletes can do these intervals as prescribed, while newer athletes will want to modify the ring dip and potentially decrease the number of rounds. Beginner Option: 7 rounds of: 1 minute … [Read more...] about Wednesday 210414