Daily WOD

This is a longer partner chipper that requires communication, smart breaks, and steady pacing. The 1000m row should be controlled, break into manageable chunks (200–300m) to avoid early fatigue. push press should be a moderate weight that allows smooth, consistent reps, use the legs to drive the weight and avoid shoulder burnout. Lunges should be steady with good balance and posture, not rushed. Burpees will spike the heart rate, so keep a sustainable cadence and avoid sprinting. The 800m run at the end will be on tired legs, so focus on staying relaxed and moving continuously. The goal is teamwork, consistent movement, and finishing strong within the cap, not big efforts followed by long rest.

 

WORKOUT:

For Time: (LONG PARTNER)

• 1500m Row
• 80 Push Press
• 60 Lunges (BW)
• 40 Burpees
• 1200m Run ( Together)

28min Cap

 

RECOVERY:

Supine Spinal Twist
Pigeon Stretch

Pull-ups (3×6) should be strict and controlled,  full range of motion, no kipping, and leave 1–2 reps in reserve. Scale as needed to maintain quality. DB bench press (3×10) should be smooth and stable, controlled descent, strong lockout, and no rushing reps. Focus on balanced upper-body strength without creating fatigue.

This ascending ladder will build quickly, so pacing is key. You should start conservative and find a steady rhythm early. Devils press are high demand, choose a weight that allows continuous movement with good hinge mechanics and no excessive back strain. Box jump overs should be smooth and safe, step down if needed to stay consistent. As reps increase, encourage breaking early and managing breathing. The goal is steady progression and consistent movement, not sprinting the first few rounds and slowing down.

 

STRENGTH:

A1. DB Bench Press 3 ×10
A2. Pull-Ups 3×6

 

WORKOUT:

10:00 Amrap
3-6-9-12. . .
Devils Press
Box Jump Overs

 

RECOVERY:

Single-Leg Forward Fold
Upper Trap Stretch

This is a longer aerobic piece designed to build endurance, pacing, and consistency, very similar to the demands of Murph. You should approach this at a sustainable pace from the start, not a sprint. Air squats should be smooth with consistent depth and breathing. Double unders will elevate the heart rate, so encourage staying relaxed in the shoulders and breaking early if needed. Hang power cleans should be a light-to-moderate weight that allows efficient cycling with good mechanics, no muscling the bar. The 400m run should be steady and repeatable so you can come back in and keep moving. The goal is continuous movement for the full 30 minutes with consistent rounds, not a fast start and fade.

 

WORKOUT:

30 Min AMRAP:
15 Air Squats
50 Double Undeers
9 Hang Power Clean (95/65)
400m Run

 

Strict press (4×5) should be strong and controlled, full-body brace, no excessive back arch, and a smooth vertical bar path. Choose a load that allows all reps to look the same with 1–2 reps in reserve. DB rows (4×10) reinforce pulling balance, stable torso, full range of motion, and controlled tempo. This is quality upper-body work, not a max effort.

This descending workout is about managing effort as volume drops. The bike calories will elevate heart rate quickly, so stay controlled early rather than sprinting the first round. DB snatches should be smooth and hip-driven, choose a weight that allows continuous movement without breakdown. As reps decrease, this is where you can start to push the pace if you’ve managed your energy well. The goal is steady output, clean movement, and finishing strong within the cap.

 

STRENGTH:

A1. Strict Press 4×5
A2. DB Rows 4×10

 

WORKOUT:

22-18-16-12:
Echo Bike Calories
Alt Dumbbell Snatches (50/35)

14min Cap

 

RECOVERY:

Biceps Wall Stretch
Upper Trap Stretch

Front squats (4×6) are about building strength and positional consistency. You should choose a load that is challenging but allows them to maintain high elbows, an upright torso, and full depth on every rep. No grinding or missed reps — each set should feel repeatable with 1–2 reps left in the tank. If posture breaks down, the weight is too heavy. Quality and consistency are the priority.

This 10-minute AMRAP is designed to build engine and core endurance while reinforcing pacing. Sit-ups should be smooth and rhythmic to help regulate breathing. Russian KB swings should be hip-driven with a neutral spine, snap the hips and let the bell float rather than using the arms. The 200m run should be controlled and repeatable so members can come back in and keep moving without needing long breaks. Settle into a steady pace early and aim for consistent round times. This workout rewards continuous movement and smart effort, not a fast start and fade.

 

STRENGTH:

Front Squat 4×6

 

WORKOUT:

Amrap 10:
15 Sit Ups
20 Russian Kb Swing
200m Run

 

RECOVERY:

Deep Squat Hold w/ Elbow Pry
Kneeling Ankle Stretch (Toe Sit)

This is a simple but effective endurance piece focused on pacing and consistency. The 1-mile run should be controlled as we go into Murph. This is not a sprint, so you can transition into the bodyweight work without being overly fatigued. The 10 rounds of push-ups and air squats should be treated as repeatable sets. Break push-ups early if needed to maintain good form and avoid failure. Air squats should be smooth with consistent depth and steady breathing. The goal is continuous movement and even pacing from start to finish, not going out too fast and slowing down later.

 

WORKOUT:

1 mile Run
Them…
10 Rounds:
10 Push-Ups
20 Air Squats

 

RECOVERY:

Figure-4 Stretch (lying or seated)
Child’s Pose w/ Side Reach

 

Strict pull-ups (3×5) should be clean and controlled,  full range of motion, no kipping, and leave 1–2 reps in reserve. Scale as needed to maintain quality. Bird Dogs (3×10) focus on strong positioning, tight midline, no rushing. This is about building balanced upper-body strength without fatigue.

This workout is about managing grip and heart rate. Deadlifts should be a weight you can cycle with good form, controlled reps, no bouncing, and a strong setup each time. Double unders will elevate the heart rate quickly, so staying relaxed and breaking early if needed. The goal is smooth, consistent movement across all 3 rounds, not rushing the first round and fading.

 

STRENGTH:

A1. Strict Pull-Ups 3×5
A2. Bird Dog Row 3×10

 

WORKOUT:

3 Rounds:
15 Deadlifts 155/115
100 Double Unders

 

RECOVERY:

Couch Stretch
Cross-Body Shoulder Stretch

WORKOUT:

Partner AMRAP 30: I Go You Go
12/9 Calorie Row
7 Lateral Burpees Over Bar
5 Power Cleans
* Your Choice on Power Clean Weight
* Aim For Moderate-Heavy Singles

 

FINAL MONTH OF MURPH PREP

This final month is all about putting everything together. We’ve help you build the strength, now we focus on using it efficiently through better pacing, smarter sets, and consistent movement.

Our weeks are structured to help you perform, not just work hard. Strength is still a priority early in the week, longer workouts midweek build endurance, and weekends will give you a chance to practice sustained effort in a team environment.

As we get closer to Murph, we’ll start to reduce volume so your body can recover while staying sharp.

The goal: feel confident, move consistently, and be ready to take on Murph without hesitation.

 

STRENGTH:

A1. Strict Press 5×5
A2. Ring Rows 5×8

 

WORKOUT:

4 Rounds:
2:30 ON / 1:30 OFF
10 Alt DB Snatch
10 V-Up
Max Cal Bike

 

RECOVERY:

Child’s Pose w/ Lat Reach
Cross-Body Posterior Shoulder Stretch

COMMUNITY WORKOUT:

Format: Partner (alternating work)
Time: 25 min continuous

Workout:

* 15 Wall Balls
* 12 Kettlebell Swings
* 200m Run (or 30 sec bike/row)

Flow:

* Partner A completes full round → Partner B goes
* Continue alternating for 25 min
* Score = total rounds