Running

From April 1st through April 4th, we performed a daily murph

Murph For Time

• 1 – Mile
• 100 Pull-ups
• 200 Pushups
• 300 Air Squats
• 1 – mile

Break-up reps as needed

For Time

• 1/2 mile
• 100 kettle bell with a partner. Can use my #50 dumbbells
• Then on your own…
• 75 burpees
• 75 empty bar thrusters or 50# med ball
• 75 empty bar hang power clean or 50# med ball
• 1/2 mile (negotiable)

Partner Workout

• Run 800 with partner 
• 60 321 mb complexes
• 100 ttb with partner
• Run/slog 800 with partner 

**must switch every time you come off bar 

Workout

Chipper for Time

• 50  1-arm alt snusters (50lb db)
• 50 push-ups
• 50 step-ups
• 50 goblets squats. (50lb db)
• 50 1 arm hcj  (50lb db) 
• 50 1 leg alt v ups
• 800m finisher

A Snuster is a combination of a Snatch that moves into a Thruster.

Workout

16-14-12-10…

• Dumbbell DL #50
• Dumbbell PP #50
• Box jump if we can get a box
• Substitute pull-ups 
• 8-7-6-5… 
• muscle-ups

Workout -1

For Time

• Run a 5k

Workout-2

4 Rounds For Time

• 3 Tempo Ring Push-ups (3sec/2sec)
• 3 Ring Push-ups
• :30 Ring Plank
• 2 x 30m Sprints

Workout-3

• 3 Tempo Ring Rows (3sec/2sec)
• 3 Ring Rows
• :30 Ring Row Hold
• 2 x 30m Sprints

Workout-4

20 Rounds

• Hill Sprints (up and down)
• 10 Burpees every 5th round

Strength

30 Minutes of Deadlifting

• work up to a heavy 1 x 5

Metcon

2 Round for Time

Partner Workout

• 1 partner runs with a 30lb med-ball in on direction on a half-mile circuit while the other partner runs in the opposite direction. When the two meet, they exchange the med-ball and continue to run.
• -100 Combined Cal Assault Bike

The med-ball is not allowed to touch the ground in the first round. If the ball ends up on the ground, both partners have to stop working and do ten push-ups prior to picking the ball back up.

The ball is allowed to rest on the ground during the second round of the assault bike.

Metcon

For a 5K

• Run at Above 5k Pace for 5min
• Walk for 5min

Workout -1

For Time

• Run a 5k

Workout-2

4 Rounds For Time

• 3 Tempo Ring Push-ups (3sec/2sec)
• 3 Ring Push-ups
• :30 Ring Plank
• 2 x 30m Sprints

Workout-3

• 3 Tempo Ring Rows (3sec/2sec)
• 3 Ring Rows
• :30 Ring Row Hold
• 2 x 30m Sprints

Workout-4

• 20ea. 1 Arm Band Lat Pulls
• 10 Box Step-ups (24″)

Warm-up

12 min Alt Emom

• 5 Burpee Pull-ups
• 10 Lt KB Thrusters (15)
• 10 Barbell Rows (95/65)

Workout 1

1 Round for Time

• 55 deadlifts (225/155)
• 55 Wallballs (20/14)
• 55 Cal Row
• 55 Handstand Push-ups or Shoulder-to-overhead (135/95)

Workout 2

Run

• 5k

Commentary

The deadlifts were a bear, and I felt every one of them. It has been a long time since we have done high volume deadlifts, and I could tell. The tank was close to empty by the time I reached the rower. I only pulled between 850 and 950 cal per hour.

Heather wanted to run when she got home, so we ran. My legs were heavy from the first workout, so it was a grind. We ran 6-minute intervals and took longer recovery periods than previous days. We still ran it in 42:50s–almost a record time.