Rest Day

WOD

Complete 20 min of:

Run
Post total distance completed in 20 minutes.

WOD

 4 Rounds of:

50m Buddy Carry
25m Walking DB RDL
15 Burpee Toes to Bar

WOD

 Shoulder press 1-1-1-1-1 reps

Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post to comments:

WOD

 5 Rounds for time of:

5 muscle ups

10 box jumps

15 leg levers

Post time to comments:

WOD

 Complete as Many Rounds as Possible in 20 min of:

8 Hand Stand Push Ups
8 Pull ups
8 Walking Lunges 50ft 45lb plate
Post number of rounds to comments:

Rest Day

Rest Day

WOD

Complete a 20 min run

Post distance to comments:

WOD

5 Rounds for time of: 

5 Cleans

25 Push ups

 

WOD

 Complete as many rounds as possible in 20 min of

Run 200m

10 Box jumps

10 Pull ups on outside bar

Post number of rounds to comments:

WOD

 Front Squats

5-3-3-1-1

Post loads to comments:

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
Post time to comments.

WOD

"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.

WOD

5 Rounds for time of:

Walking lunge 60ft, 16k farmer carry

16 pull ups

16 Push Press 95lbs

Post time to comments:

 

WOD

Overhead Squats

6-4-4-2-1

Post loads to comments:

WOD

Complete as many Rounds as Possible in 12 min of:

4 Hand Stand Push ups

16 step walking lunge, 35lb DB's

Post number of rounds to comments:

Rest Day

Rest Day

WOD

5 Rounds for time of:

10 Deadlifts (body wt)

10 Hand Stand Push ups

Post time to comments:

WOD

As Many Rounds as possible in 15 Minutes of:

5 Thrusters 135/95lbs

7 Toes to Bar

4x DB Snatches (alt) 45/30lbs

Post number of rounds to comments:

 

WOD

Front Squats 

70%-75%-80%-90% of 1 rep max

3-3-3-3

Post loads to comments

WOD

 5 Rounds for time of:

20 Wall balls 20/14lbs

15 Push Press 95/65lbs

Post time to comments:

WOD

As Many Rounds as possible in 20 minutes:

Walking lunges 25m, 24k/16k

Row 400m

Post number of rounds to comments:

Rest Day

Rest Day

WOD

3 Rounds for time of:

Row 300m

10 Pull ups

20 Push ups

30 Squats

Post time to comments:

WOD

 Deadlift

3-3-3-3-3

Post loads to comments:

WOD

5 rounds for time of:
95 lb Clean and Jerk 11 reps
Push ups 22 reps

Post time to comments:

WOD

Complete rounds of 10,9,8,7,6,5,4,3,2,1 reps:
Oblique twist w/20lb ball
Goblet squats
Box Step ups 30" box
Post time to comments:

Rest Day

Rest Day

WOD

 Run/Walk/Row3k

 

Post activity and time to comments:

 

WOD

 

4 sets of 10 Overhead Squats w/ 2 sec pause in bottom

Then

4 Rounds for time of:

1 min of: Run,Row,Bike, Ski Erg

20 Kettle Bells Swings

10 Burpees over KB

Post time to comments:

Alternate WOD
5 Rounds for time of:

1 Min of Run,Bike, etc

20 Squat Jacks, (jumping jacks in a squat position, w/o arms)

10 Burpee Tuck Jumps

Post time to comments:

WOD

 Shoulder Press

3-3-3-3-3-3-3

85% of 1 rep

Post loads to comments:

WOD

 As Many Rounds as Possible in 12 minutes of:
10 Hang Power Snatches 95/75lbs
10 Box Jumps
10 Wall Balls
Post number of rounds to comments:

Alternate WOD

As Many rounds as possible in 12 minutes of:
10 Tuck Jumps https://www.youtube.com/watch?v=zh1v8jINBZ0
10 Step ups
20 Hand Release push ups

WOD

 For time of:
30-25-20-15-10-5 reps for time of:
Front Squats115lbs/75lbs
Ring Dips
Post time to comments:

Rest Day

Rest Day

WOD

 4 sets each for time, complete in 3 min.

16 DB Snatch (alt) 45/35
12 Pull ups
Max cal row in remainder time.
Rest 2 min between each.
Post amount of calories rowed.

WOD

3 Rounds for time of:
25 Push ups
15 Overhead Squats 95/75lbs
Run 200m

Post time to comments:

 

WOD

Front Squats
7-5-3-1
3 Rounds for time of:
40 Squats
20 Hang Cleans (squats) 95/65lbs
Post loads and time to comments:

WOD

 3 Rounds for time of:
25 Sandbag clean and jerks
Row 350 m
5 Med ball toss, As far as you can throw, alt L/R side

WOD

5 Rounds for time of:
20 Push ups
16 KB Swings 1 1/2 pood
16 One foot, (alt.) toes to bar
Post times to comments:

Rest Day

Rest Day

WOD

Run 800m, ASB and Back
3 Rounds for time of:
20 Pull ups
20 Push up
20 Front Squats 100lbs, from the floor
Run 800m, ASB and Back
Post time to comments: 

Compare to: 180514

WOD

50-40-30-20-10 reps for time of:
Kettle bell swings 1.5 pood
Sit ups
Post time to comments:

WOD

Front squats
3-3-3-3-3
Post loads to comments:

WOD

10 Rounds for time of:

5 Pull ups

10 Push ups

15 Squats

Post number of rounds to comments:

WOD

Complete 5 rounds for time of:
30 Double Unders
10 Clean and Jerks 135/95lbs
Post time to comments:

Rest Day

Rest Day

WOD

 Row 1000m

Run 1 mile

Row 1000m

Post time to comments:

WOD

As Many Rounds as Possible in 15 minutes of:
10 Power Cleans
10 Toes to Bar
30 Double Unders
Post number of Rounds comments:

WOD

3 Rounds for time of:

15 Pull ups 

10 Cleans 115/85lbs

Post time to comments:

WOD

3 Rounds for time of:
25 Sandbag clean and jerks
Row 350 m
5 Med ball toss, As far as you can throw, alt L/R side

WOD

 Overhead Squat

5-3-3-3-1

Post loads to comments:

WOD

6 Rounds for time of:

15 Pull ups

15 Push Press 95/75lbs

50m Farmers Walk 24k Kb/16kg

Post time to comments:

 

Rest Day

Rest Day

WOD

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
Post rounds/reps completed to comments.

WOD

Complete Every Minute on the Minute for 16 minutes of:
3 Pull ups
7 Push ups
10 Sit ups
Post the number of rep or minutes completed

WOD

For Time:
50 Squats
40 Push ups
30 kettle bell swings 24/16k
20 kettle bell snatch 24/16k
10 1 legged squats
20 kettle bell snatch 24/16k
30 kettle bell swings 24/16k
40 push ups
50 Squats
Post time to comments 

WOD

Front squat 5-5-3-3-3-1-1-1-1-1 reps
Run 1 mile
Post loads and mile time to comments.

WOD

Complete as many rounds as possible in 11 minutes of:
11 Shoulder to overhead, Sandbag
11 Sandbags step ups

Rest Day

Rest Day

WOD

 Run 5K
Post time to comments:

WOD

5 rounds for time of:
7 Front Squats (body weight)
14 pull ups

Post time to comments:

WOD

 Clean (Squats)

 3-3-3-3-3 reps
Post loads to comments.

WOD

3 Rounds for time of:
8 Thrusters 95/65lbs
24 Double Unders
4 Deadlift 225/185
Post time to comments:

WOD

Every Minute  on the Minute for 16 minutes of:
5-7 reps of  Ring dips
5-7 reps of Toes to Bar
post number of minutes complete:

Rest Day

Rest Day

WOD

 Row or Run 3k

Post time to comments:

WOD

 Complete rounds of 10,9,8,7,6,5,4,3,2,1 reps:
Oblique twist w/20lb ball
Goblet squats
Box Step ups 30" box
Post time to comments:

WOD

Cleans, AHAP
5-5-3-2-1 reps
Post loads to comments

WOD

Complete as many rounds as possible in 20 min of:
40 cal Rower
30 Ab mat sit ups
20 Kettle bell swings 24k/16k
10 Burpees
Alt
Run 800m
30 Sit ups
20 Kettle swings, DB or odd object
10 Burpees
Post number of rounds to comments:
 

Rest Day

Rest Day

WOD

 5 Rounds for time of:
50 Double Unders
50m walking lunge w/45lb/25lb plate
Post time to comments:

WOD

Hang Cleans, 80%-90%-95%-100%
4-4-2-2-1
Hand Power Cleans
4-4-2-2-1
Cleans
4-2-2-1-1
Post Loads to comments:

WOD

5 Rounds for time of:
60 Double Unders
40 Step Back Lunges
20 Burpees
Post time to comments:

WOD

For time:
50 strict pull-ups
100 push-ups
150 squats
Post time to comments.

Rest Day

Rest Day

WOD

Run 5K
Post time to comments:

WOD

Complete as many rounds as possible in 15 minutes of:
100 Double Unders
21 Front Squats 95/65
21 Push Press 95lbs/65lbs
50 Double Unders 95lbs/65lbs
15 Front Squats 95lbs/65lbs
15 Push Press 95lbs/65lbs
25 Double Unders 95lbs/65lbs
9 Front Squats 95lbs/65lbs
9 Push Press 95lbs/65lbs
Post number of rounds to comments:

WOD

Every Minute  on the Minute for 16 minutes of:
5-7 reps of  Ring dips
5-7 reps of Toes to Bar
post number of minutes complete: 

WOD

Complete as many rounds/reps as possible in 6 minutes of:
10 Box jumps
10 Power snatch 95/65lbs
      then
Complete as many rounds/reps as possible in 6 minutes of:
250 Row
15 reps of jumping squat over the rower.
Post number of rounds/reps completed in each WOD:

WOD

3 Rounds for time of:
8 Thrusters 95/65lbs
24 Double Unders
4 Deadlift 225/185
Post time to comments:

Rest Day

Rest Day

WOD

5 Rounds for time of:
10 Pull ups
20 Kettle bells swings
30 Push ups
Post rounds to comments:

WOD

5 Rounds for time of:
10 Hand Stand Push ups
20 Cal Row
Post time to comments:

WOD

Complete as many rounds as possible in 20 minutes of:
12 Push press (40lb sandbag)
12 Back Squats (40lb sandbag)
Post number of rounds to comments: