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PART 1 “MURPH” Wear a 20 pound vest. Pull-ups, push-ups, and squats can be broken up as needed. For time: 1600m Run 100 x Pull-Ups... Read More

PART 1 5 rounds for time: 30m Bear Crawl 40 x Walking Lunges 50 x Double-Unders

PART 1 Use any kind of weight on the push presses. 12 minutes for rounds: 10 x Push Presses 20 x Butterfly Sit-Ups

PART 1 Use any kind of weight on the goblet squats. 27-21-15-9 repetitions for time: Toes To Bar Goblet Squats

PART 1 10 rounds for time: 5 x Strict Pull-Ups 10 x Push-Ups (Hand Release) 15 x Russian Twists 1 Minute Elbow Plank

PART 1 6 rounds for time: 1 Minute Elbow Plank 200m Run 10 x Strict Pull-Ups

PART 1 5 rounds for time: 15 x Toes To Bar 35 x Squats 55 x Double-Unders

PART 1 For time: 800m Run 50 x Push-Ups 50 x Sit-Ups 100m Bear Crawl 50 x Sit-Ups 50 x Push-Ups 800m Run

PART 1 Use any kind of weight on the push presses and walking lunges. Rest 5 minutes between cycles. 3 cycles for time: 3 rounds... Read More

PART 1 20 minutes for rounds: 400m Run 20 x Burpees 20 x Pull-Ups