Workout 20 min AMRAP 10 Power cleans (135/95) 20 Deadlifts (135/95) 30 Sit ups 60 Double unders **Following up "Murph" with some barbell work after all that body weight work. Oh, you'll still get in [...]

"Murph" For Time 1 mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 mile Run *All with a Weight Vest (20/14 lb) From WODwell- How do you perform the "Murph" workout? Start and end [...]

REST DAY! Get outside and do something fun. Or do some yoga. Do some mobility work. Or just relax! See you tomorrow for "Murph"!

Workout For time 100 cal row 100 Box jumps (24/20) 100 Burpees #Partition the reps however you want. **Pick your poison! Do the movements/reps in the order listed.. maybe 5 rounds of 20 reps.. maybe [...]

Strength 1 Hang squat clean + 2 Jerks *okay to do split jerk, too.* 3-3-3-2-2 Strength 2 Glute bridge 3 x 10 AHAP Super set Barbell rollouts 3 x 12 *We did a very similar [...]

Strength Step back lunge 5 x 3/leg Workout 12 min AMRAP 200m run 12 Pull ups 9 KB Swings (70/53) *Your legs got a little bit of a break yesterday, but they're back at it [...]