RUN ~ ROW ~ OR BIKE ~ (I recommend Running for Murph Prep)

(RUN)

10 Sets:

200 Meters at Fast Pace

200 Meters Recovery Jog

No Rest Between Reps or Sets

[ROW]

10 Sets:

250 Meters at Fast Pace

250 Meters Recovery Row

No Rest Between Reps or Sets

[BIKE]

10 Sets:

500 Meters at Fast Pace

500 Meters Recovery Bike

No Rest Between Reps or Sets

RUN ~ ROW ~ OR BIKE ~ (I recommend Running for Murph Prep)

(RUN)

10 Sets:

200 Meters at Fast Pace

200 Meters Recovery Jog

No Rest Between Reps or Sets

[ROW]

10 Sets:

250 Meters at Fast Pace

250 Meters Recovery Row

No Rest Between Reps or Sets

[BIKE]

10 Sets:

500 Meters at Fast Pace

500 Meters Recovery Bike

No Rest Between Reps or Sets

RUN ~ ROW ~ OR BIKE ~ (I recommend Running for Murph Prep)

(RUN)

10 Sets:

200 Meters at Fast Pace

200 Meters Recovery Jog

No Rest Between Reps or Sets

[ROW]

10 Sets:

250 Meters at Fast Pace

250 Meters Recovery Row

No Rest Between Reps or Sets

[BIKE]

10 Sets:

500 Meters at Fast Pace

500 Meters Recovery Bike

No Rest Between Reps or Sets

5 Rounds:

12 Dumbbell Deadlifts (50’s/35’s)

12 Lateral Dumbbell Burpees

Directly Into…

5 Rounds:

9 Dumbbell Hang Power Cleans (50’s/35’s)

9 Box Jumps (24″/20″)

Directly Into…

5 Rounds:

6 Dumbbell Push Jerks (50’s/35’s)

6 Dumbbell Burpee Box Step-ups (24″/20″)

5 Rounds:

12 Dumbbell Deadlifts (50’s/35’s)

12 Lateral Dumbbell Burpees

Directly Into…

5 Rounds:

9 Dumbbell Hang Power Cleans (50’s/35’s)

9 Box Jumps (24″/20″)

Directly Into…

5 Rounds:

6 Dumbbell Push Jerks (50’s/35’s)

6 Dumbbell Burpee Box Step-ups (24″/20″)

5 Rounds:

12 Dumbbell Deadlifts (50’s/35’s)

12 Lateral Dumbbell Burpees

Directly Into…

5 Rounds:

9 Dumbbell Hang Power Cleans (50’s/35’s)

9 Box Jumps (24″/20″)

Directly Into…

5 Rounds:

6 Dumbbell Push Jerks (50’s/35’s)

6 Dumbbell Burpee Box Step-ups (24″/20″)

Squat Clean

Build to Heavy 2 Reps

Then….

3 Rounds For Time:

400 Meter Run

12 Strict Handstand Push-ups or Inverted Box Push Ups

21 Front Squats (95/65)

Squat Clean

Build to Heavy 2 Reps

Then….

3 Rounds For Time:

400 Meter Run

12 Strict Handstand Push-ups or Inverted Box Push Ups

21 Front Squats (95/65)

Squat Clean

Build to Heavy 2 Reps

Then….

3 Rounds For Time:

400 Meter Run

12 Strict Handstand Push-ups or Inverted Box Push Ups

21 Front Squats (95/65)

10 Rounds For Time:

200 Meter Run

30 Double Unders

10 Burpees with JUMP

Time Cap: 30 Minutes

10 Rounds For Time:

200 Meter Run

30 Double Unders

10 Burpees with JUMP

Time Cap: 30 Minutes

10 Rounds For Time:

200 Meter Run

30 Double Unders

10 Burpees with JUMP

Time Cap: 30 Minutes

Strength

5 Sets of 3 Power Cleans Build In Load to Heavy 3.

4 Rounds For Time:

300 Meter Run

100 Meter Farmers Carry (50/35)’s

Strength

5 Sets of 3 Power Cleans Build In Load to Heavy 3.

4 Rounds For Time:

300 Meter Run

100 Meter Farmers Carry (50/35)’s

Strength

5 Sets of 3 Power Cleans Build In Load to Heavy 3.

4 Rounds For Time:

300 Meter Run

100 Meter Farmers Carry (50/35)’s