Coach’s Choice
21-15-9:
KBS (1.5/1.0)
Burpees
200 M Run After Each Set Of Burpees
Then
21-15-9:
Box Over Jumps (24/20″)
Calorie Row
Walking Lunges Per Leg
1000 M Bike
+
5 Grasshoppers Per Leg
5 Kneeling Ankle Pulses Per Leg
5 Squat Toe Holds
10 Leg Swings Each Direction
10 Air Squats
:20 Bottom Of Squat Hold (use cage if needed)
Health/Function:
3X4-5 Reps @ 30×1 Tempo
2X3-4 Reps
Health/Function:
12-9-6:
Box Step Ups
Half Burpees
Calorie Bike
Alternating DB Power Snatch
Performance: (RX)
12-9-6:
Burpee Box Jumps (24/20″)
Calorie Bike
Power Snatch (95/65)
Competition/Sport:(RX+)
12-9-6:
Burpee Box Jumps (30/24″)
Calorie Bike
Power Snatch (115/75)
*Foam Roll Quads/Quad Smash
*Banded Hamstring Distraction
*Banded Ankle Distraction
Coach’s Choice
EMOM For 30 Minutes:
1st: 100 Feet OH Plate Walk (45/25)
2nd: 4-5 DB Renegade Rows (40/25)
3rd: 8-10 Calorie Bike
4th: 2-3 Wall Walks
5th: Rest
2x:
5 Shoulder CAR’s
10 Shoulder Pulses Per Arm
10 Bar Kips
10 Empty Bar Push Press (Pause 1 Second In Dip)
:20 HS Hold Or 20 Shoulder Taps
Health/Function:
3X5-6 Reps
2X4-5 Reps
Health/Function:
3X5-6 Reps
2X4-5 Reps
EMOM For 16 Minutes
Health/Function:
1st: 5-6 Strict Press
2nd: 5-6 Single Arm DB Row Per Arm @ 20×1 Tempo
3rd: 100 Feet OH Plate Walk
4th: Rest
Performance: (RX)
1st: 4-6 Kipping HSPU; Practice HSPU
2nd: 1-2 Rope Climbs
3rd: 50 Feet Upside Down KB Walk Left; 50 Feet Upside Down KB Walk Right
4th: Rest
Competition/Sport:(RX+)
1st: 4-6 Strict HPSU (Use Deficit If Possible)
2nd: 2-3 Rope Climbs
3rd: 30 Seonds Max Distance HS Walk
4th: Rest
*Lying Shoulder Rotation
*Banded Shoulder Sink
*LAX Ball Front Deltoids
Coach’s Choice
6 Minute AMRAP:
12 Deadlifts (135/95)
6 Power Cleans (135/95)
12/9 Calorie Row
-Rest 3 Minutes-
6 Minute AMRAP:
12 Wall Balls (20/14)
9 DB Snatch Per Arm (40/25)
200 M Run
-Rest 3 Minutes-
6 Minute AMRAP:
12 Deadlifts (135/95)
6 Power Cleans (135/95)
12/9 Calorie Row
-Rest 3 Minutes-
6 Minute AMRAP:
12 Wall Balls (20/14)
9 DB Snatch Per Arm (40/25)
200 M Run
-Rest 3 Minutes-
10 Calorie Row (Arms + Back Only)
15 Calorie Row
+
10 Child’s Pose/Cobra
10 Spinal Twists
10 Scorpion Twists
10 Good Mornings
10 Standing Calf Raises
10 Downward Dog Calf Raises
Health/Function:
3X4-5 Reps
2X3-4 Reps
6 Minute AMRAP/Rest 3 Minutes; Repeat
*Start Back Where You Left Off
Health/Function:
50 Singles
15/12 Calorie Row
8 Wall Balls
Performance: (RX)
25 Double Unders
20/16 Calorie Row
10 Wall Balls (20/14)
Competition/Sport:(RX+)
36 Double Unders
24/20 Calorie Row
12 Wall Balls (30/20)
*Cat/Cow
*Child’s/Cobra
*Banded Hamstring Distraction
Coach’s Choice
5 Rounds:
2000 M Bike
500 M Row
-Rest 2 Minutes Between Rounds-
2 Minute Bike (Go Up In Pace Each :30)
2 Minute Row (Go Up In Pace Each :30)
30 Jumping Jacks
30 Mountain Climbers
ALL PROGRAMS:
Non Murph Participants: 85%+ Effort
Murph Recovery: 70-75% Effort
For Time:
2000 M Bike
1000 M Row
1500 M Bike
750 M Row
1000 M Bike
500 M Row
500 M Bike
250 M Row
*Couch Stretch
*LAX Ball Glutes
*KB Calf Smash
2X:
2 Minute Bike/Row/Jump Rope/Run
10 PVC Pass Thrus
10 PVC Around The Worlds (Clockwise/Counter)
10 Bar Kips
10 Ankle Pulses Per Leg
5 Yoga Pushups
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Scaling Options:
*Partner Murph
*Half Murph
*1/4 Murph
*SCALE ACCORDINGLY!
*5 Minute Cooldown Walk
*Banded Lat Distraction
*Banded Ankle Distraction
Partner A: 1000 M Bike
Partner B: 2X:
5 Squat Toe Holds
5 Ankle Pulses Per Leg
5 Wall Squats
10 Russian KBS
20 Jumping Jacks
Teams Of 2 (1 Works/1 Rests)
For Time:
2000 M Bike
50 Over The Shoulder Ball Toss (50/30)
75 KBS (1.5/1.0)
4000 M Bike
100 Walking Lunges
50 Over The Shoulder Ball Toss
2000 M Bike
