What Do You Do After Mhrph?..

10 Rounds For Time:
25 Double Unders
15 Sit-ups
10 Alternating Dumbbell Snatch (35/25)
*Rest 1 minute after each round
Rx+ 50/35

Not Bad For A Friday!

4 Rounds, 3 Minute AMRAP of:
10 Dumbbell Cleans (athlete’s choice)
10 Burpees
10 V-ups
20 Double Unders
*Rest 90s between rounds, pick up where you left off

2 Miles + Some Fun

2 Miles For Time:
*Every 3 minutes, on the minute, 8 burpees.

*Grab a buddy or 2 and a stopwatch, and get after it!

10x Intervals!!

10 Rounds, 3:00:
10 Wall Balls (24/20)
8 Toes-to-Bar
5 Deadlifts (185/135)

Rx+ 225/185, 12 Wall Balls, & 10 Toes-to-bar

Score is total reps – 230/270 possible

Clean, Twist, And Shout

3 Rounds, 4 Minute AMRAP
10 Power Cleans (95/65)
20 Russian Twists (45/25 lb plate)
10 KB Overhead Lunges (35/25)
*Rest 2 minutes between rounds, pick up where you left off

Rx+ 135/95 barbell & 50/35 lunges

Weighted Push-ups

5×10

*Add weight to back with plates or a vest. If you’re between knee and toe push-ups, stick with knee and add a bit of weight

Run 8x400m

Run 8x400m

*Rest 1:1 – If your 400m takes 2:00, rest 2:00 before beginning the next round.
*Use phone or stopwatch to keep track of times & rest
*Score is 400 meter separately

Buy-in & Grind

With 15 Minutes on the Clock:
1k Row Buy-in

With Remaining Time, AMRAP of:
10 Burpees
10 Box Jumps
10 Kettlebell Snatch (5R+5L @35/25) (from the hang/KBS position)

Rx+ 30/24 inch box & KB @50/35

Couplet Intervals – Dubs & DB Snatch

10 Rounds, 2:00:
25 Double Unders
8 Alternating Dumbbell Snatch (35/25)
*Rest remainder of 2:00 – Sprint & Rest

Rx+ 30 Dubs & (50/35)

*Score is total reps – 330 possible

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