Rest Day

WOD

 21-15-9 reps for time of:

Kettle bell swings 24/16k
Push ups
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WOD

 3 rounds for time of:

Run 200 meters
7 dumbbell push presses
14 ring rows
35-lb. DBs/ 50-lb. DBs
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WOD

 Complete as Many Rounds as Possible in 20 min of:

10 single leg squats
20 Push ups
30 Sit ups
40 Squats
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WOD

 Run 400m

Thrusters
3-3-3-3-3

Run 400m

WOD

 As Many Rounds as Possible in 25 minutes of:  

10 1 legged squats
50 m Bear hug plate carry, AHAP
Post number rounds completed:

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

 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

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

 As many rounds as possible in 20 minutes of:

Run 400m
25 Squats
20 Pull ups
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Rest Day

Rest Day

WOD

 Run/Row 5k for time

WOD

For Time:
Buy in
Rower 400m,
5 rounds of
25 Goblet squats  16k/12k
25 Walking Lunges
20 Push press 55lbs/ 75lbs
Buy out
Run 400m run
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WOD

 Strength Day

Hang Power Clean

3-3-3-3

Hang Cleans

3-3-3-3

Cleans

3-3-3-3

WOD

7 rounds for time of:

30 Double Unders

12 DB Snatch 45/30lbs

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WOD

 As Many Rounds as Possible in 15 min of:

15 Burpees

15 cal Row

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Rest Day

Rest Day

WOD

 Run/Row 5k for time

WOD

 Run 800m 

then

7 Rounds for time of:

10 Pull up

20 Push ups

30 Squats

then

Run 800m

WOD

 Strength Day

3-3-3-3-3

Shoulder Press

Push Press

Push Jerk

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WOD

Complete as many rounds as possible in 15 minutes of:

30 Double Unders

12 DB Snatch 45/30lbd

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WOD

 10 Round for time of:

15 Burpees

15 cal Row

Rest Day

Rest Day

WOD

 Back Squat

5-5-5-5

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WOD

 As Many Rounds as possible in 20 minutes:

Walking lunges 25m, 24k/16k

Row 400m

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