WARM-UP

1 ROUND

20 Toe Tap Jumping Jacks

30 Mountain Climbers

20 Shoulder Taps + 10 Scap Push-Ups

10 Scap Pull Ups

:30 Single DB Gun Hold

Into…

1 ROUND

20 Arm Crossing Jumping Jacks

10 Up-Downs

20 Shoulder Taps + 10 Scap Push-Ups

10 Kip Swings

:30 Single DB Gun Hold

Into…

1 ROUND (Time Permitting)

10 Slow Single DB Bicep Curls

10 Strict Sit-Ups

10 Up-Down to Target

WORKOUT (PERFORMANCE)

AMRAP × 18 MINUTES*

5-10-15-and so on…

Up-Down Pull-Ups

10-15-20-and so on…

Sit-Ups

(Score is Total Reps)

WORKOUT (FITNESS)

AMRAP × 18 MINUTES

5-10-15-and so on…

Up-Down Jumping Pull-Up

10-15-20-and so on…

Sit-Ups

(Score is Total Reps)

FINISHER (ALL)

3 SETS

7 Bottom to Half Empty BB Curls

7 Top to Half Empty BB Curls

7 Full Empty BB Curls

-Rest As Needed b/t Sets-

EXTENDED WARM-UP (ALL)

EMOM × 8 MINUTES

MIN 1 – 3 Thrusters (Build to Workout Weight)

MIN 2 – Complete one of the below Complexes…

Option 1…

1 Ring Kip Swing

+

1 Hips to Rings

+

1 Kipping Ring Muscle-Up

Or…

Option 2…

1 Kip Swing

+

1 Big Kip Swing

+

1-2 Jumping Chest to Bar Pull-Ups

“MYMC 22.3 (PERFORMANCE)”

15 ROUNDS FOR TIME

1 Ring Muscle-Up

3 Thrusters (135/95)

6 Burpee Over Bar

(Score is Time)

KG BB: (60/42.5)

“MYMC 22.3 (FITNESS)”

15 ROUNDS FOR TIME

2 Jumping Chest to Bar

3 Thrusters (95/65)

6 Burpees

(Score is Time)

KG BB: (42.5/30)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

:30 Overhead Wall Stretch*

20 Banded High Pulls

10 Alt. Wrist Circles**

-Rest as Needed b/t Sets-

*Facing wall, place hands on wall w/ straight arms. Push hips back and let the head sink through the arms.

**On hands and knees, place palms on the ground with fingers towards the knees.  Perform alternating wrist circles, clockwise and counterclockwise.

WARM-UP

2 ROUNDS

10 Good Mornings

10 Bird Dogs

10 Glute Bridge-Ups

10 Alt Step Ups

Into…

2 ROUNDS

8 Barbell RDL

10 Tuck Ups/ V Ups

10 Box Jumps

8 Kip Swings

WORKOUT (PERFORMANCE)

EVERY 3:00 × 6 SETS

10 Deadlifts (225/155)

15 Box Jumps (30/24)

Max Toes to Bar in Time Remaining…

-Rest 1:00 b/t Sets-

(Score is Lowest Set of Toes to Bar)

KG BB: (100/70)

WORKOUT (FITNESS)

EVERY 3:00 × 6 SETS

10 Deadlifts (155/105)

15 Box Jumps (24/20)

Max Toes to Something in Time

Remaining..

-Rest 1:00 b/t Sets-

(Score is Lowest Set of Toes to Something)

KG BB: (70/47.5)

OPTIONAL COOL DOWN (ALL)

EMOM × 9 MINUTES

MIN 1- :45 Calf or Foot Smash

MIN 2 – :45 90-90 Hip Rotations

MIN 3 – :45 Rebound Pose

WARM-UP

3 SETS

8 Alt. Lunges

8 Scap Pull-Ups

4/4 Single Arm Ring Row

8 Barbell Strict Press

Into…

1-2 SETS

8 DB Goblet Alt. Lunges

8 Scap Push-Ups

4-6 Strict Pull-Ups or 8 Ring Rows

8 Barbell Push Press

STRENGTH (ALL) — Build to a 5-Rep V

Moderate Push Jerk

Push Jerk for load:

#1: 5 reps

WORKOUT (PERFORMANCE)

AMRAP x 13 MINUTES

2-4-6-and so on…*

Shoulder to Overhead (115/75)

DB Goblet Alt. Lunges (50/35)

*Complete 1 Rope Climb or 3 Strict Pull-Ups after each full round.

(Score it Rounds + Reps)

KG BB: (52.5/35)

KG DB: (22.5/15)

WORKOUT (FITNESS)

AMRAP × 13 MINUTES

2-4-6-and so on…*

Shoulder to Overhead (75/55)

DB Goblet Alt. Lunges (35/20)

*Complete 1 Rope Climb or 3 Strict Pull-Ups after each full round.

(Score it Rounds + Reps)

KG BB: (35/25)

KG DB: (15/10)

OPTIONAL COOL DOWN (ALL)

3 SETS FOR QUALITY

6 Up Dog to Down Dog

6 Alt. 3-Legged Down Dog

1:00 Rebound Pose

-Rest as Needed b/t Sets-

WARM-UP

2 ROUNDS

20 Single Unders

10 Good Mornings (BB opt.)

5 High Hang High Pulls

10 Alt. Elbow Punches

5 Cat Cows

-Quick Rest-

2 ROUNDS

10 Single-Single-Doubles

10 Clean Deadlifts

5 High Hang Muscle Cleans

10 Alt. Groiners

STRENGTH (ALL)

EMOM x 12 MINUTES*

1 Power Clean

+

1 Hang Power Clean

*Start Light-Moderate and build to Moderate-Heavy.

(Score is Weight)

WORKOUT (PERFORMANCE)

7 ROUNDS FOR TIME

50 Double Unders

5 Hang Power Cleans (155/105)

(Score is Time)

KG BB: (70/47.5)

WORKOUT (FITNESS)

7 ROUNDS FOR TIME

75 Single Unders

5 Hang Power Cleans (115/75)

(Score is Time)

KG BB: (52.5/35)

OPTIONAL COOL DOWN (ALL)

2 SETS FOR QUALITY

100m EZ Walk*

2:00 Foam Roll**

*Nasal only breathing

**Lats / Glutes / Hamstrings

-Rest as Needed b/t Sets-

WARM-UP

1 ROUND

1:00 Bike

10 Up-Downs

8/8 Suitcase Deadlifts

Into…

1 ROUND

1:00 Bike

10 Deadbugs (Banded Optional)

:20/:20 Suitcase Hold

Into…

1 ROUND

1:00 Bike

10 Strict Sit-Ups*

100m Suitcase Carry (50m/50m)

*Hold arms across chest.

WORKOUT (ALL)

AMRAP × 25 MINUTES

30/25 Cal Bike

20 Sit-Ups

10 Up-Downs

20/15 Cal Bike

20 Alt. Deadbugs*

100m DB/ KB Suitcase Carry (Athlete Choice)**

*Option for Banded or DB Deadbugs.

**Switch hands at 50m mark

(Score is Rounds + Reps)

OPTIONAL COOL DOWN (ALL)

FOR QUALITY

2:00 Foam Rolling

1:00/1:00 Wall Stretch

1:00 Olympic Wall Stretch

1:00/1:00 Calf Smash

1:00 Corpse Pose

Murph 

1 Mile Run

100 Pull-ups

200 Pushups

300 Air Squats

1 Mile Run

Rx  20/14 weighted Vest Or service body armor

Rx+  20/14 weighted Vest and unpartitioned reps

In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. A United States Navy SEAL officer, Murphy was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.

Half “Murph”

1/2 Mile Run

50 Pull-ups

100 Pushups

150 Air Squats

1/2 Mile Run

WARM-UP

EMOM × 4 MINUTES

Min 1- :20 Arms Only Rowing/ :20 Legs

Only Rowing

Min 2-:20 Lateral Hops/ :20 Forward +

Backward Hops

Min 3-:40 Full Body Rowing

Min 4- :10 Single Leg Jump Rope R + :10

Single Leg Jump Rope L + :20 Single

Unders

Into…

1-2 ROUNDS

:30 Single Single Double Under

5 Push Up to Down Dog

10 Piked Toe Taps

5/5 Split Squats

Into…

1-2 ROUNDS

20 Double Unders

5 Muscle Cleans

5 Front + Back Shoulder Press*

8 Alt Lunges (BBL Back Rack Round 2)

*1 Front + Back Shoulder Press= Strict Press to Behind the Head + Behind the Head Strict Press to Front Rack

PARTNER WORKOUT (ALL)

IN TEAMS OF 2…

AMRAP × 25 MINUTES

160 Double Unders or 320 Single Unders

120/100 Cal Row

80 Push Press (Athlete Choice)**

60 Back Rack Alt. Lunges

*P1 works while P2 rests. Split work as needed.

**Barbell Weight Options…

(45/35)

(75/55)

(95/65)

(Score is Rounds + Reps)

KG BB1: (20/15)

KG BB2: (35/25)

KG BB3: (42.5/30)

SOLO WORKOUT OPTION

EMOM x 25 MINUTES

(:45 ON/ :15 OFF)

MIN 1 – Double Unders or Single Unders

MIN 2 – Cal Row

MIN 3 – Push Press (Athlete Choice)

MIN 4 – Back Rack Alt. Lunges (Athlete Choice)

MIN 5 – Rest

(Score is Total Reps)

OPTIONAL COOL DOWN (ALL)

6-8 MINUTES EMPTY BARBELL SMASHING…

Quads

Pecs

Triceps (barbell on rig)

Hamstrings (barbell on rig)

WARM-UP

AMRAP × 10 MINUTES

200m Run

10 Good Mornings*

8/8 Single Leg Glute Bridge Ups

6 Up-Downs**

*Option to add the Barbell

** Option to go over the bar

STRENGTH (ALL)

5-3-1-1-1 Deadlifts

Deadlift for load:

#1: 1 rep

WORKOUT (PERFORMANCE)

AMRAP × 8 MINUTES

12 Up-Downs Over Bar

4 Deadlifts (315/205)

(Score is Rounds + Reps)

KG BB: (143/93)

WORKOUT (FITNESS)

AMRAP × 8 MINUTES

12 Up-Downs

4 Deadlifts (205/145)

(Score is Rounds + Reps)

KG BB: (93/65)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

50m EZ Walk

5/5 Sciatic Nerve Floss

10/10 Glute Bridge-Ups

:30 Glute Bridge Hold

-Rest as Needed b/t Sets-