WOD

 Run,Row, Swim 20 min

Post distance completed 

WOD

 As Many Rounds as Possible in 20 min of:

12 push press 95/65 lbs

12 front Squats 

Post number of rounds to comments 

WOD

 Cindy"

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post number of rounds completed

WOD

Dead lift

5-5-3-3-3

Post load to comments:

WOD

 5 Rounds for time of:

15 SDHP 85/65 lbs

15 Burpees

Post Time to comments:

Rest Day

Rest Day

WOD

 Happy 4th of July!

10 sit ups
Run 500m
20 sit ups
Run 400 m
30 sit ups
Run 300 m
40 sit ups
Run 200 m
50 sit ups
Run 100 m
Post time to comments 

WOD

 6 Rounds for time of:

12 Push ups
8 front squats 135/85lbs
6 Toes to Bar
Post number of rounds to comments:

WOD

 

Complete as many Rounds as possible in 12 min of: 

 Row 350m
10 Kettlebell swings (heavy)
5 Muscle ups
Post time to comments:

WOD

 Cleans

5x5x5x5

Post loads to comments 

WOD

 Complete as many rounds as possible in 20 min of

10 Push up

15 Kettle bell swings

20 squats

Post number of rounds completed

Rest Day

Rest Day

WOD

 AMRAP in 12 min of:

10 Dips

10 Pull ups

10 Push up

Post number of rounds to comments:

WOD

3 Rounds for time of:

5 Deadlifts (body weight)

15 Kettle bell swings 

Run 200m

Post time comments:

WOD

 As Many rounds as possible in 20 min of: 

20 cal Row

10 Hang  Clean and Jerk 115/85lbs

10 Burpees over the bar

Post number of rounds to comments: 

Rest Day

Rest Day

WOD

Complete 20 min of:

Run
Post total distance completed in 20 minutes.

WOD

 “Helen”

3 Rounds for time of:

Run 400m

21 Kettle bells swings 24/16k

12 Pull ups

Post time to comments

WOD

 5 Rounds for time of:

15 Toes to Bar

15 Deadlift (Body weight)

Post time to comments:

WOD

 As Many Rounds as Possible in 16 min of:

12 Ring Dips

12 Pull ups

12 Front Squats (Body weight)

Post number of reps to comments:

Rest Day

Rest Day

WOD

 3 Rounds for time of:

15 Pull ups

25 squats

30 sit ups 

Then Run a mile

Post time to comments:

WOD

AMRAP in 12 Min of:

 10 Pull ups

25 Box Jumps

Post number of rounds to comments 

WOD

 AMRAP in 15 min of:

16 Push ups

16 sit ups

16 DB Push Press

Post number of rounds to comments:

WOD

 5 Rounds for time of:

12 Goblet squats 24/16k

12 Walking lunges (choose db)

12 Single leg RDL 

Post time to comments 

WOD

 5 Rounds for time of:

15 DB snatches

10 Burpees

Post time to comments:

Rest Day

Rest Day

WOD

 Run, row, Swim

Complete 20 min

Post distance completed:

WOD

 Front Squats

3-3-3-3

Hang Cleans

3-3-3-3

Post loads to comments

WOD

 5 Rounds for time of:

10 Pull ups

10 clean and Jerk 135/95lbs

Post time to comments: 

WOD

 Deadlift 

5-5-3-3-1

Post loads to comments:

WOD

 AMRAP in 12 minutes of:

10 dumb bell snatch

10 single RDL (alt)

Post number go rounds to comments 

Rest Day

Rest Day

WOD

 21-15-9 reps for time of:

Kettle bell swings 24/16k
Push ups
post time to comments: 

WOD

 3 rounds for time of:

Run 200 meters
7 dumbbell push presses
14 ring rows
35-lb. DBs/ 50-lb. DBs
Post time to comments

WOD

 Complete as Many Rounds as Possible in 20 min of:

10 single leg squats
20 Push ups
30 Sit ups
40 Squats
Post number of rounds to comments:

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
Post time to comments.

WOD

 Overhead Squats

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

WOD

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

WOD

 As many rounds as possible in 20 minutes of:

Run 400m
25 Squats
20 Pull ups
Post number of rounds completed to comments:

Rest Day

Rest Day

WOD

 Run/Row 5k for time

WOD

Run 400m

Thrusters
3-3-3-3-3

Run 400m

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
Post time to comments:

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

Post number or rounds to comments:

 

WOD

 As Many Rounds as Possible in 15 min of:

15 Burpees

15 cal Row

Post number of rounds to comments:

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

Post load to comments:

WOD

Complete as many rounds as possible in 15 minutes of:

30 Double Unders

12 DB Snatch 45/30lbd

Post number or rounds to comments:

 

WOD

 10 Round for time of:

15 Burpees

15 cal Row

Rest Day

Rest Day

WOD

 Back Squat

5-5-5-5

Post loads to comments:

WOD

 As Many Rounds as possible in 20 minutes:

Walking lunges 25m, 24k/16k

Row 400m

Post number of rounds to comments:

WOD

 3 Rounds for time of:

10 Pull ups

20 KB Swings

30 Push ups

40 Squats

30 Push ups

20 KB Swings

10 Pull ups

Post time to comments:

WOD

"Helen"
3 Rounds for time of:
Run 400m
21 Kettle bell swings 24/16k
12 Pull ups
Post time to comments

Compare to: 190719

WOD

10 Rounds for time of:
6 1 Legged squats
6 Hand Release Push up
Post number of rounds completed

Rest Day

Rest Day

WOD

Deadlift
5-5-3-3-1-1
Post loads to comments:

WOD

3 Rounds for time of:
Run 200m
20 KB Swings 24/16k
12 Toes to Bar
Post time to comments:

WOD

3 Rounds for time of:
Run 200m
20 KB Swings 24/16k
12 Toes to Bar
Post time to comments:

WOD

Overhead Squats
Hold bottom of the squat for 3 sec.
3-3-3-3-3
Post loads to comments:

WOD

Complete as many as rounds as possible in 16 minutes of:
5 SDHP 95 lbs
5 HSPU
Post time to comments:

Rest Day

Rest Day

Rest Day

WOD

 As many rounds as possible in 20 minutes of:
Run 400m
25 Squats
20 Pull ups
Post number of rounds completed to comments:

WOD

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.

Post rounds and reps completed to comments

 

WOD

4 Rounds for time of:
Row 400m
20 Kettle bell swings 24/16k
10 Pullup
Post time to comments:

WOD

Cindy
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
OR
Mary
Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups
Post your choice of girl and rounds completed to comments.

WOD

As Many Rounds as possible in 15 minutes of:

Run 400m
15 Pull ups
10 Hand Power Cleans 135/95lbs
Post time to comments:

Rest Day

Rest Day

WOD

Complete as many rounds as possible in 9 minutes of:
12 Floor to overhead, 115/75lbs
12 Toes to Bar
Finish with a ROMWOD
Post number of rounds to comments:

WOD

Complete as Many Rounds as Possible in 15 minutes of:
40 Double Unders
30 Sit ups
20 Lunges
10 Cleans w/ Sand Bags
Post number of Rounds to comments:

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
Post time to comments:

WOD

Front Squats
8-6-4-2

WOD

Complete the following movements of:
Tabata This!
Squat
Rest 1 minute
Leg levers, hands on rig.
Rest 1 minute
Push up
Rest 1 minute
Sit up
Rest 1 minute
Kettle bell swing 16k
The Tabata interval is 10 seconds of work followed by 10 seconds of rest for 6 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".
Post the total of the least amount of reps, of the 5 sets.

Rest Day

Rest Day

WOD

Complete as Many rounds as possible in 12 min of:
6 1 Legged squats
6 Hand Release Push up
Post number of rounds completed

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

3 Rounds of
50 ft kettle bell carry, Front rack
15 Burpee Pull ups
50 Push ups
then
3 sets of:
:30 sec of Front Plank
:30 sec of R Forearm Plank
:30 sec of L Forearm Plank
:30 sec Rest

WOD

5 Rounds of max reps of:
30 sec, Push press
Rest 60 sec
30 Double Unders
Rest 60 sec
Post number of reps completed