WOD

Overhead Squats
Hold bottom of the squat for 3 sec.
3-3-3-3-3
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Compare to: 151029
then
 "Grace"
For time:
135 pound Clean and Jerk, 30 reps
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WOD

21-18-15-12-9 reps for time of:
2x Double Unders
Power Cleans 135/95lbs
Toes to Bar
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WOD

 "Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest, wear it.
themurphchallenge.com
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Rest Day

Rest Day

WOD

Complete Full Warm up:
3 Rounds for time of:
15 Pull ups
25 Push ups
30 Squats
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Follow up with ROMWOD

WOD

4 Rounds for time of:
30 Sandbag step ups, 24"/20"
10 Curtis -P's 115/85lbs
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WOD

As many rounds as possible in 20 minutes of:
Run 400m
25 Squats
20 Pull ups
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WOD

145-lb. squat cleans, 1 minute
Rest 3 minutes
165-lb. squat cleans, 1 minute
Rest 3 minutes
185-lb. squat cleans, 1 minute
Rest 3 minutes
145-lb. squat cleans, 1 minute
Rest 3 minutes
165-lb. squat cleans, 1 minute
Rest 3 minutes
185-lb. squat cleans, 1 minute
Try for max reps each round without dropping the barbell. Scale as needed, Post reps for each round to comments.

WOD

Workout 15.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   95-lb. overhead squats, 10 reps

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   95-lb. overhead squats, 12 reps

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   95-lb. overhead squats, 14 reps

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds.

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Rest Day

Rest Day

WOD

As Many as Possible in 16 min of:
20 Wall Balls
15 Toes to Bar
10 Power Cleans 135/95