Monday, May 23rd
HERO WORKOUT
“MURPH”
FOR TIME*
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
*If you have a 20# weighted vest, put it on!
Reps for the BW movements can be completed in any sequence.
(Score is Time)
“MINI MURPH”
FOR TIME*
800m Run
Into…
10 ROUNDS
5 Pull-Ups
10 Push-Ups
15 Squats
Into…
800m Run
*Mandatory break-up the reps into 10 rounds. Weighted vest optional.
(Score is Time)
https://vimeo.com/713585056/f7f36b2fdf
Tuesday, May 24th
WORKOUT
AMRAP x 22 MINUTES
500/400m Row
30 Sit-Ups
20 Alt. Lateral Box Step-Overs (24/20)
100m KB or DB Carry (Athlete Choice, Light-Mod)*
*Carry Options:
Filly Carry
Farmer Carry
Front Rack Carry
Mixed Grip Carry
(Score is Rounds + Reps)
https://vimeo.com/713584699/a6123d87ee
Wednesday, May 25th
STRENGTH
1×5 @ 65%
1×5 @ 75%
1×5 @ 85%
Deadlift*
*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.
Week 5 of 9
(Score is Weight)
WORKOUT
FOR TIME*
100 Alt. DB Up-Down Devil’s Clean (50/35)|(35/20)
*Every 2:30 including 0:00, complete 50 Crossbody Mountain Climbers.
(Score is Time)
https://vimeo.com/713584179/e451de8bc0
Thursday, May 26th
STRENGTH
1×5 @ 65%
1×5 @ 75%
1×5 @ 85%
Bench Press*
*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.
Week 5 of 9
(Score is Weight)
WORKOUT
8 SETS (:20 ON / :10 OFF)
MOVT 1 – Cal Bike
MOVT 2 – Push Press (95/65)|(65/45)
MOVT 3 – Double Unders
MOVT 4 – Ring Rows
1 SET = MOVT 1 to MOVT 4.
-No Additional Rest b/t Sets-
(Score is Total Reps)
https://vimeo.com/713583660/307a1ff1d8
Friday, May 27th
STRENGTH
1×5 @ 65%
1×5 @ 75%
1×5 @ 85%
Back Squat*
*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.
Week 5 of 9
(Score is Weight)
WORKOUT
AMRAP x 13 MINUTES
12 Back Rack Reverse Lunges (115/75)|(75/55)*
400m Run
*After each full round, increase reps by 4 Reps. Ex. R1 = 12 Reps, R2 = 16, and so on.
(Score is Rounds + Reps)
OPTIONAL FINISHER
AMRAP x 7 MINUTES
40 Alt. Supine Heel Taps
20 Glute Bridge-Ups*
40 Alt. Russian Twist
*Option to use light DB.
(Score is Rounds + Reps)
