November 2019 - Page 14 of 55

Murph Work

9 Minute EMOM of
16 Pull-ups
20 Push-ups
22 Air Squats
*174 Reps Possible

For Time:
500 Meter Row
20 Box Jump Overs (24/20)
30 Sit-ups
500 Meter Row
30 Sit-ups
20 Box Jump Overs
500 Meter Row

2 Rounds for Time
1 Mile Run
25 Sit-ups
25 Deadlifts (135/95)
10 Handstand Push-ups

2 Rounds for Time
800 Meter Run
25 Sit-ups
20 Deadlifts
15 Pike Push-ups

9 Minute EMOM of
14 Pull-ups
17 Push-ups
20 Goblet Squats
*Weight is athlete’s choice.
*153 Reps Possible

15 Minutes of Ring Muscle-up/Gymnastics Practice

8 Minutes of Tabata
20 Seconds of Work, 10 Seconds of Rest
Alternating Between:
Walking Lunges
Slam Balls (30/20)

Front Squat for load:
#1: 5 reps @ 75%
#2: 3 reps @ 80%
#3: 2 reps @ 85%
#4: 1 rep @ 90%

10 Minute AMRAP of:
20/14 Calorie Row
15 Jumping Squats
15 Toes-to-Bar

9 Minute EMOM Rotating Through:
12 Pull-ups
15 Push-ups
20 Overhead Squats (PVC or 15lb Bar)
*141 Reps Possible