If you did Murph or Morrison yesterday and feel a bit sore and/or tired, please take today at about 70%. There’s no Rx on the workout and you have options for #’s of reps. Go by feel and get a good sweat.



Every 2min x 10min (5 sets)

Dumbbell Walking Lunges x 12-16 steps

Hold any way you want. Challenge yourself with different variations.


Every Minute on the Minute x 16min

1- 10 Dumbbell Deadlifts + Farmer’s Hold in Remaining 45sec

2- Double-unders or Crossovers x 30-45sec

3- Row/Bike/Ski x 60sec

4- Rest or Active Rest in Plank x 30sec