“Murph”
Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile
(Wear a 20# weight vest if you have one)
*Reps can be partitioned as desired.

Endurance WOD (7:45a):
Working solo, complete as many rounds as possible for 20 minutes:
400 meter Run
10 Russian Kb Swings (70/50)
30 Single Unders
*Rest 5 minutes
Working in teams of 2, complete as many rounds as possible for 20 minutes:
50 ft. Db Front Rack Walking Lunge (40/30)
50 ft. Db Farmer’s Carry (40/30)
200 meter Run
*Partners alternate complete rounds

Community WOD (10:00a):
20 Minute AMRAP:
200 meter Run
10 Kb Swings, any style & weight
20 Single Unders
100 meter Farmer Carry with dumbbells

Deadlift
5 @ 60%
3 @ 70%
2 @ 80%
2 @ 90%
1 @ 95%
1 @ 98%

Strict Press
5 @ 60%
3 @ 70%
2 @ 80%
2 @ 90%
1 @ 95%
1 @ 98%

Front Plank Hold (on elbows) for Max Time

Working in teams of 2, complete the following for time:
100 Double Unders, per person
100 Sit-ups
100 Db Step-ups (30/20# on 20” box)
100 Burpee Box Jump-overs
100 Double Unders, per person
*Only 1 person can accumulate reps at a time. Partner not working is rowing for calories. Partners can break up work (except the DUs) however they want.

Complete 3 Rounds for Time:
50 Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)

Overhead Squat
5 @ 60%
3 @ 70%
2 @ 80%
2 @ 90%
1 @ 95%
1 @ 98%

Strict Press
5 @ 60%
3 @ 70%
2 @ 80%
2 @ 90%
1 @ 95%
1 @ 98%

5 Minute Row for Max Meters

Run an aerobic mile as a warm-up
*Sign up for the June Run Challenge!

15 Minute AMRAP:
100 meter Sprint
5-4-3-2-1
Ground to Overhead (95/65)
Toes to Bar
Push-ups

Endurance WOD (7:45am):
1 mile Run
80 Kb Swings (50/35)
70 Box Jumps (24/20)
60 Ball Slams (30/20)
50 Calorie Row
40 Overhead Plate Walking Lunges (45/25)
30 V-ups
20 Man Makers (40/30)
10 Muscle-ups or 20 Strict Pull-ups
1 mile Run

Community WOD (10:00am):
400 meter Run
30 Kb Swings
30 Box Jumps
30 Ball Slams
30 Calorie Row
30 Overhead Plate Walking Lunges
30 Sit-ups
30 Push-ups
30 Pull-ups
400 meter Run

Deadlift
5 @ 60%
3 @ 70%
2 @ 80%
2 @ 90%
1 @ 95%

Strict Press
5 @ 65%
6 @ 75%
4 @ 85%
3 @ 90%

3 Minute AMRAP:
3 Hang Squat Cleans (95/65)
9 Burpees
*Rest 1 Minute
3 Minute AMRAP:
6 Hang Power Cleans (95/65)
9 Burpees

Jump Rope Warm-up: Complete 100 single unders, 100 speed steps and 100 Double Unders

20 Minute AMRAP:
5 Pull-ups
10 Push-ups
15 Calorie Row
20 Walking Lunges
25 Double Unders