WOD

For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups
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WOD

Complete as many rounds as possible in 20 min of

Run 200m

10 Box jumps

10 Pull ups on outside bar

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WOD

 5 Rounds for time of:
6 Cleans 155lbs
18 Toes to Bar
Sand bag run around the building, Rain or shine (drop penalty, 10 Burpees)
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WOD

Front Squats

5-3-3-1-1

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WOD

3 Rounds for time of:

Run 400m

40 Squats

20 Kettle bells swings 24/16k

 

Rest Day

Rest Day

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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WOD

 Complete 6 Rounds for time of:

10 Overhead squats 95lbs

10 Push press 95lbs

10 Box Jumps

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WOD

Hang Cleans (full squat)
5-3-3-2-1
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WOD

As Many Rounds as Possible in 12 minutes of:
3 reps Cleans (squat) 155lbs
3 Muscle ups
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WOD

 For time of:
30 Double Unders
10 Sit ups Abmat
20 Double unders
20 sit ups Abmat
10 Double Unders
30 Sit ups  Abmat
If unable to do DU's jump laterally over a 24 K kettlebell.
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Rest Day

Rest Day

WOD

 5 Rounds for time of:
16  Kettle bell swings, 1.5 pood
16k Farmers Carry 200m
16 Push Press 95lbs
32 Double unders

WOD

 AMRAP in 20 minutes of:

7 Pull ups
7 GH Sit ups
7 Dips

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Rest Day

Rest Day

WOD

 Run, walk, Row 20 min

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WOD

As Many Rounds as Possible in 10 min of:

3 Muscle ups

Farmers carry, down, 90 ft.

15 GH Sit ups

Farmer carry back 90 ft 

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WOD

 For time:

500m Row

15 Pull ups

20 Push ups

10 Front Squats

5 Overhead squats

2 Push Press

400m Run

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WOD

Complete as many rounds as possible in 15 min of:

10 SDHP

10 Front Squats

10 Push ups

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WOD

 5 Rounds for time of :

5 Deadlifts Body Weight

15 Pull ups

15 Push press 

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Rest Day

Rest Day

WOD

 5 rounds of time of:
15 kettlebell swings 1.5 pood (24k)
20 Double unders
10 push up (hands release from the deck, chest only no hips)
10 abmat situps
Post your time to comments:

WOD

AMRAP in 20 minutes of
25 Wall Balls 20/14lbs
Push Press 95 lbs 11 reps
15 Abmat Sit ups
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WOD

 Strength
Overhead Squat
3-3-3

10 rounds with a 2 minute rest in between, of any (or any combination) of:
Swim 100 meters
OR
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters
Post your choice of exercises and times of each round to comments.