"Murph"

1-mile Run

100 Pull-ups

200 Push-ups

300 Squats

1-mile Run

(Scored by Time)

Partition the pull-ups, push-ups, and squats as

needed. Weighted Vest 20/14.

Coach's Choice 

STRENGTH
Every 2:00 × 6 sets
2 Squat Cleans (singles) @ 78–80% OR RPE 8
WORKOUT – Clafoutis
FREEDOM (RX'D)
10 Rounds
15 Wall Balls (20/14)
3 Wall Walks
(Scored by Time)
(KG conv: 9/6)

Rope Climbs
WORKOUT – Saint-Honoré
FREEDOM (RX'D)
4 Rounds
400m Run
20 Box Jumps (24/20)
100ft Bodyweight Walking Lunge
(Scored by Time)

STRENGTH
Every 1:00 x 5 sets
3 Power Snatch (singles) @ 70% OR RPE 6-7

-into-
Every :30 x 10 sets

STRENGTH
Every 2:00 x 5 sets
3 Clean Deadlifts @ 90–95% (1RM Clean OR
RPE 9)
WORKOUT – Mille-Feuille
FREEDOM (RX'D)
Every 5:00 (5 sets)
25/20 Calorie Row
25/20 Calorie Air Bike
(Scored by Time each set)

25:00 AMRAP
1 Mile Run
Max Rounds of "Cindy"
5 Pull Ups
10 Push Ups
15 Air Squats
(Scored by Rounds + Reps)

coach’s choice

0-9-8-7-6-5-4-3-2-1

Double Dumbbell Bent Over Row (6-7 RPE)

Dumbbell Bench Press (6-7 RPE)

00 AMRAP

200m Run

6 Deadlifts (275/185)

-rest 1:00 between sets-

(Scored by Time each set)

(KG conv: 125/85)

Every 2:00 x 5 sets

3 Bench Press @ 78% OR RPE 7-8. 

6 sets

48 Double Unders

12 Burpee Over Bar

WORKOUT – Jakku

FREEDOM (RX'D)

20 Dumbbell Glute Bridges

-rest 1 minute between sets-