HF30
FULL-BODY STRENGTH
EMOM x 8 MINUTES
MIN 1 – :50 DB Suitcase Step-Ups
MIN 2 – :50 DB Close Grip Floor Press
(Score is Weight)
FULL-BODY SPRINT WORKOUT
5 SETS
AMRAP x 3 MINUTES
1 DB Up-Down
2 DB Suitcase Lunge
1 DB Up-Down
2 DB Suitcase Lunge
-Rest 1:00 b/t Sets-
(Score is Rounds + Reps)
FINISHER
ON A 5:00 RUNNING CLOCK…
3:00 Max Weighted Deadbugs
Immediately into…
2:00 of Max Russian Twists
HF30
PUSH x PULL STRENGTH
4 SETS FOR MAX REPS
1:00 – DB Curl into Around the World*
1:00 – Single DB Tempo Strict Press (2121)
1:00 – Single DB Renegade Rows**
*1 Rep = 1 Curl + Around the World L + Around the World R
**1 Rep = Row + Deficit Push-Up then move DB to opposite side
-Rest :30 b/t Sets-
(Score is Weight)
PUSH x PULL WORKOUT
AMRAP x 6 MINUTES
4 DB Push Press
2 DB Split Jerk
4 DB Ground to Overhead
Immediately into…
2:00 Cardio Choice
Immediately into…
AMRAP x 6 MINUTES
4 DB Push Press
2 DB Split Jerk
4 DB Ground to Overhead
(Score is Rounds + Reps)
“Jules”
For Time:
Buy In: 100 Double Unders (150 Singles)
5 Rounds:
31 Kettlebell Swings 53/35
20 Goblet Squats 53/35
16 Kettlebell Sit-ups 53/35
Cash Out: 100 Double Unders (150 Singles)
HF30
BODYWEIGHT PUMP
ON A 5:00 RUNNING CLOCK…
20 Squat Rotations
20 Quad Heel Taps
20 Hollow Rocks
20 Figure-8s*
20 Glute Bridge-Ups
Spend Remaining Time in Any Static Hold
*Both feet together perform trace outline of figure-8
(No Measure)
FULL-BODY SWEAT WORKOUT
EMOM x 21 MINUTES
MIN 1 – :50 Jump Squats
MIN 2 – :50 Plank Rotations
MIN 3 – :50 Max Effort Cardio Choice
(No Measure)
FINISHER
ON A 5:00 RUNNING CLOCK…
3:00 Max Double DB Front Rack Hold
Immediately into…
2:00 of Max Reps of Hammer Curls
HF30
PUSH x PULL STRENGTH
AMRAP x 15 MINUTES*
10 Slow Diamond Push-Ups
10 Slow DB Chest Flys
10 DB Pronated Bent Over Rows
*Focus on quality of rounds/reps over quantity.
(Score is Weight)
PUSH x PULL WORKOUT
AMRAP x 8 MINUTES
36 Double Unders
12 Single DB Front Rack Lunges*
12 DB Slides
-Rest 2:00-
AMRAP x 6 MINUTES
36 Double Unders
12 Single DB Front Rack Lunges*
12 DB Slides
*Hold DB across chest.
(Score is Rounds + Reps)
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.
HF30
Half “Murph”
1/2 Mile Run
50 Pull-ups
100 Pushups
150 Air Squats
1/2 Mile Run
HF30
PUSH x PULL STRENGTH
E2MOM x 12 MINUTES
12 DB Hang Clusters
(Score is Weight)
PUSH x PULL WORKOUT
4 SETS FOR MAX REPS
1:00 – Alt. DB Power Cleans
1:00 – Single DB Floor Press*
1:00 – Single DB Flutter Kicks**
*:30 on L-Side / :30 on R-Side
**Hold DB at extension above chest
-1:00 Rest b/t Sets-
(Score is Reps)
HF30
BODYWEIGHT PUMP
EMOM x 8 MINUTES
MIN 1 – 12 Tuck-ups + Max Tuck Hold
MIN 2 – 12 Up-Downs + Max Push-up Plank Hold
(No Measure)
FULL-BODY SWEAT WORKOUT
AMRAP x 22 MINUTES
20 DBL DB Up-Down
1:00 Plank Hold
20 DB Glute Bridge-Ups
1:00 Glute Bridge Hold
20 DB Slides
1:00 Squat Hold
(Score is Rounds + Reps)
FINISHER
EMOM x 5 MINUTES
12 Weighted Sit-Ups*
*Hold DB across chest
OR
HF30
PUSH x PULL STRENGTH
5 SETS ON A 15:00 CLOCK
10 Slow DB Forward Raises
10 Slow Arnold Presses
10 Seesaw Bent Over Rows*
*1 Rep of Seesaw Row = L Row + R Row
(Score is Weight)
PUSH x PULL WORKOUT
EMOM x 15 MINUTES
MIN 1 – :50 DB Sumo Deadlift High Pulls
MIN 2 – :50 Alt. DB Rolling Tricep Extensions
MIN 3 – :50 Mountain Climbers
(Score is Reps)
HF30
FULL-BODY STRENGTH
3 SETS FOR MAX REPS
1:15 – Alt. DB Snatch
-:15 Rest-
1:15 – Weighted Sit-ups
-:15 Rest-
1:15 – DB Goblet Lunge
-:15 Rest-
(Score is Reps)
FULL-BODY WORKOUT
AMRAP x 13 MINUTES
5 Single DB Devil Press (R)
5 Single DB Devil Press (L)
20 DB Goblet Reverse Lunge
:30 Shuttle Run
(Score is Rounds + Reps)
FINISHER
5 SETS (:20 ON / :10 OFF)
MVMT 1 – DB Hammer Curls
MVMT 2 – DB Gun Hold
