“Murph” For time:1 mile Run100 Pull-ups200 Push-ups300 Squats1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of...Read More

Warm-up: 200m Run then 3rds of: 5 Snatch Grip Romanian Deadlift 3 Muscle Snatch 3 Behind the Neck Snatch Grip Press Strength: Deadlift 3×10 @65-70% Workout of the Day:21 Hang Squat Clean 12 Strict Handstand Push-up 15 Power Snatch 9 Strict Handstand Push-up 9 Thruster 6 Strict Handstand Push-up Or 21 Hang Squat Clean15 Strict...Read More

Mobility: Shoulders & Lats Skill: Toes to Bar Workout of the Day: Options: 1) Row 2) Bike 3) Skills 4) 4rds 300m Run/Row 100m Kettlebell Farmer’s Carry (53/35) 15 Reverse Burpee 10 Parallette Pass ThruRead More

Barbell Warm-up: Olympic Lifting: Every Minute on the Minute x 10min Power Snatch x 1 rep Sets 1-5 65-70% Sets 4-6 70-75% Workout of the Day: 600m Run 60 Push-up 400m Run 40 Pull-up 200m Run 20 Front Squat (135/95)Read More

Warm-up: 200m Run then 3rds of: 5 Kettlebell Windmill (each) 5 Single Arm Kettlebell Press (each) 5 Ring Row Strength: 4 sets 1a) 1-1-2 Dumbbell Bench Press x 6 1b) Strict Pull-up x 6-8 or Strict Muscle-up x 1-3 Workout of the Day: 2 person team 4rds each 12/10 Calorie Row + 4 Dumbbell Lungsters...Read More

Warm-up: 200m Run then 3rds of: 3 Muscle Clean 3 Front Squat 3 Strict Press Strength: Tempo Front Squat @23X1 5×5 Only increase if you are adhering to the tempo. Workout of the Day: 15 Power Clean and Jerk 750m Run 15 Power Clean and Jerk Finish: 3 sets Reverse Snow Angels x 20 90sec...Read More

Barbell Warm-up Strength: Every 2min x 10min Power Clean + 2 Front Squat + Jerk Workout of the Day: 15 Overhead Squats (115/75) 15 Wall Ball (20/14 to 10ft) 25 Hang Power Clean (135/95) 25 Wall Ball 35 Deadlift (185/135) 35 Wall BallRead More

Mobility: Ankles Skills: Every minute on the minute for 12min 1) Pistols x 10-12 Alt 2) Strict Toes to Bar x 4-6 @2111 3) Suitcase/Waiter’s Carry x 20sec each way Workout of the Day: 2 person team 15/12 Calorie Row while partner is in static hold: 1) Double Kettlebell Front Rack 2) Wall Sit 3)...Read More

Warm-up: 200m Run then 2rds of: 10 Donkey Kicks 6 Strict Chin-ups or Chest to Ring Pull-ups Skills: Every minute on the Minute x 9min 1) Rope Climb x 1-2 reps 2) Sandbag Squat x 6-8 (heavy) 3) Handstand Walk x 25ft or Handstand Marching x 20 Workout of the Day: Hell’ish Helen 3rds 600m...Read More

Warm-up: 200m Run then 3rds of: 1 Wall Walk + 30sec Nose to Wall Hold 15 Double-unders 5 Push Press Strength: 15min to establish a 1 Rep Max Push Press 3×70%, 2×80%, 1×85%, 1×90%, 1×95%, 1×101+% Workout of the Day: 3min Max Effort Double-unders Rest 2min 3min Max Effort Strict Handstand Push-ups Rest 2min 3min...Read More