Triathlon Style Murph Get as far as possible in 30min.. 800m Run 50 Pull-Ups 100 Push-Ups 150 Air Squats 800m Row 25 Pull-Ups 50 Push-Ups 75 Air Squats .7 Mile Assault Bike – If you finish, put your time in! – Just like regular “Murph”, you may break up the pull-up/push-up/air-squat section anyway you like….
3 sets: Week 4/4 10-12 Bulgarian split squat R 6-8 Jumping Bulgarian split squat R (just enough to barley get your foot off the ground) 10-12 Bulgarian split squat L 6-8 Jumping Bulgarian split squat L 10-12 Double DB RDLs :4 down Then.. Deadlift Every :75 x 3 3 x 5 Reps @ 40%-50%- 60%…
Bench Press (Week 3) 5 Sets 3 Tempo Bench Press @ 55% 6-8 Bent Over DB Rows 12-15 Band Pull Aparts Rest :60 Then… 2 times through: 1:00 Max Devils Press :30 sec rest 1:00 Max Reverse Lunge Steps with 2 DBs in farmers hold :30 sec rest 1:00 DB Floor Bench Press :30 sec…
Row 2:00 (Easy Effort) 40 Mountain Climbers 20 Scorpions 20 Alt Walking Lunge Steps 20 Squat Jump Downs 10 Muscle Cleans, 45/35# 10 Strict press 10 Front Squats Then.. Emom x 4min 4 front squats Each min build to 57% Then.. Every:90 x 6 sets: (week 2 of 3) Sets 1-3 : 4 Pause front…
30:00 AMRAP 10 No Contact Burpees (Up downs) 30 Sit Ups 10 No Contact Burpees 30 Push Ups 10 No Contact Burpees 30 Hops over a DB 10 No Contact Burpees 30 DB Russian twist 10 No Contact Burpees 30 DB OH tri ext 10 No Contact Burpees 30 Sumo DL High Pulls
3 Sets: 10 Empty barbell curls 5 Standing Barbell Tricep Extension 10 Empty barbell bradford press Then… “Pump Session” As Many Rounds As Possible In 25min. 20/15 Cal Assault Bike 10 Incline DB Bench Press 50/25s 50 Double Unders 15 Pull-Ups *Rest 90sec. After Each Round
3x 5/5 Bodyweight lunges 5 bradford press 10 Jumping squat downs – 10 EB Deadlift 10 EB muscle cleans 10 EB power jerks Then.. Clean Every :90 x 6 sets: 1 Squat clean + 1 Clean & jerk — Build over the six sets. Drop the bar between lifts, but no excessive rest. This is…
3 Rounds: 5 up Down Burpees 5 Inchworms 10 walking lunges :20 Row Then… 3 sets: 10-12 Bulgarian split squat R 6-8 Jumping Bulgarian split squat R (just enough to barley get your foot off the ground) 10-12 Bulgarian split squat L 6-8 Jumping Bulgarian split squat L 10-12 Double DB RDLs :4 down Then……
Incline Bench Press (Week 2) 5 Sets 3 Tempo Bench Press @ 55% 6/6 Single Arm DB Rows 12 Banded Face Pulls – Tempo Bench Press = :03 sec descent each rep wiht 1 sec pause at bottom Then… “Helen” 3 Rounds For Time Of: 400m Run 21 AKBS, 53/35 12 Pull-ups
3 rounds: 100m Run 5 Inch worms. 4 Pause FS with empty BB 3 Push Ups Then.. Warm-up Every :60 x 3 Sets 1-3: Front Squats Build to 55% Then… Every:90 x 6 sets: (week 1 of 3) Sets 1-3 : 5 Pause front squats @ 55-65% ( :2 pause) Sets 4-6: 8 No lock-out…
