Rest Day

Rest Day

WOD

Run 5k or Row 5k
Finish with a ROMWOD
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WOD

For time:
Run 800 meters
10 rounds of the couplet:
Handstand push-up, 10 reps
One legged squat, 10 reps
Run 800 meters
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Compare to: 120417

WOD

Complete as many rounds as possible in 20 minutes of:
20 cal Bike, Row, Ski erg
12 Power Snatch 75/55
10 Box Jumps 24'/20"

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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Alternate workout

For Time:
Buy in Run 400m
Then
5 Rounds for time of:
40 Squats
30 Walking Lunges
20 Push Press, Back pack, something heavy

Buy out Run 400m
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WOD

Strength Day
Full Warm up

Front Squats
8-6-4-2

Alternate


Complete as Many Rounds as possible in 12 minutes of:
15 Walking Lunges
15 Sit ups
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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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Posted by Mike Livergood at 12:00 AM

WOD

Strength Day
Deadlift
5-5-3-3-1-1
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WOD

4 Rounds for time of:
Run 400m
20 Kettle bells swings
10 Box Jumps

Alternate workout

4 Rounds for time of:
Run 400m
20 Kettle bells or backpack swings
10 Park bench jumps
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WOD

As Many Rounds as Possible in 16 minutes of:
20 Kettle bell snatches 10/side
20 Double Unders
10 Pull ups
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WOD

3 rounds for time:
6 left-hand Turkish get-ups, DB
6 right-hand Turkish get-ups, DB
3 legless rope climbs, 15-ft. rope or towel pulls

Share your at-home modifications and time in comments.

Rest Day

Rest Day

WOD

For Time:
Run 2 Mile
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WOD

"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
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Compare to: 190828

WOD

Complete as Many Rounds as Possible in 20 minutes of:
5 Ring Muscle ups
5 Cleans
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Compare to: 180328

Alternate

Complete as many rounds as possible in 20 minutes of:
5 Push ups
5 Dips (between 2 chairs for example)
5 Jumping Squats, (Full Squats)
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WOD

Strength
Shoulder Press
6-4-2-2
Push press
6-4-2-2
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Alternate

Strict Hand Stand Push ups
8-8-8-8-8
Kipping Hand Stand Push ups
10-10-8-8-6-4