The goal of this workout is long-duration consistency and smart pacing. You should stay relaxed on jump rope, perform kettlebell swings with strong hip drive, and approach wall walks with control rather than speed. The win is maintaining quality reps and steady effort for the full 24 minutes.
WORKOUT:
24 min AMRAP
50 Double Unders / 80 Single Unders
20 Kettlebell Swings
3 Wall Walks
Today’s tempo front squats are about control, positioning, and time under tension, not load. The 3-1-1 tempo means 3 seconds down, 1 second pause at the bottom, and a strong, controlled drive up. Choose a weight that allows you to maintain perfect posture and depth for all 4 sets of 6 without losing tempo. This is a positional strength piece meant to build squat stamina and reinforce mechanics for high-rep air squats later in Murph prep. If tempo or posture breaks down, the weight is too heavy. Quality over ego today.
This 10-minute AMRAP should be paced and intentional from the start. The Echo bike should feel strong but sustainable. Suitcase step-ups are about unilateral stability and core engagement, and toes-to-bar should be efficient and controlled. The goal is steady output with clean movement across all 10 minutes — consistent rounds, not a fast first half and fade.
STRENGTH:
Tempo Front Squat 4×6 (3-1-1)
WORKOUT:
10 Minute AMRAP:
15/12 Calorie Echo Bike
12 Suitcase Step-Ups
9 Toes-to-Bar
RECOVERY:
Couch Stretch
Standing Forward Fold w/ Crossed Legs
As we transition into Murph Prep, you’ll notice our programming structure will look different than a traditional 4-week strength cycle. During Lift-Off, we repeated the same three primary lifts each week to drive measurable barbell strength. That model works extremely well for building max strength and tracking progress under load. Murph, however, demands something different. It’s not a one-rep-max event, it’s a high-volume, bodyweight-dominant workout that requires muscular endurance, aerobic capacity, durability, and smart pacing. Because of that, we’ll be rotating our strength focus weekly instead of repeating the same lifts for four weeks straight. Each week will emphasize a different priority, lower body stamina for 300 air squats and running, strict pulling capacity for 100 pull-ups, and pushing endurance and shoulder health for 200 push-ups. The goal over the next three months isn’t to peak a lift; it’s to build repeatable strength, tissue tolerance, and movement quality under fatigue so you can handle volume confidently and safely. This approach protects your joints, improves your engine, and ensures you arrive at Murph prepared — not surprised.
STRENGTH:
A1. Strict Press 5×5
A2. DB Row 5×8
WORKOUT:
AMRAP in 10 minutes
2-4-6-8-10 …
power snatch
lateral burpee over the bar
RECOVERY:
Wall Pec Stretch
Overhead Triceps Stretch
Today is about priming, not pushing, this is the final strength day before Lift-Off. Pull-Ups should be strict, smooth, and well within capacity. No max reps, no added weight, no chasing fatigue. Choose a variation that feels strong and controlled, leaving 2–3 reps in reserve every set. The renegade rows should focus on core stability and balance, hips square, slow pull, minimal shifting. Keep the dumbbells moderate and movement crisp. Remember, the goal is to walk into Lift-Off feeling fresh, confident, and powerful, not sore or taxed. If it feels easy, that means you did it right.
Today is a primer, not a pusher, this is the final workout before Lift-Off. The goal is to move well, wake up the system, and leave feeling confident. Remember, we are sharpening, not smashing. The right intensity today means walking out feeling energized and ready to perform later in the week.
STRENGTH:
Pull-Ups
• 3×6
Superset with:
• Renegade row 3×6
WORKOUT:
3 Rounds
10 Cal
2/2 Turkish Get Up
20 Russian KB Swing
10min Cap
RECOVERY:
Archer saddle
Foam roll quads
This is a controlled, high-quality partner piece, not a race. Communicate with your partner and choose sustainable pacing from the start. Box jumps should be deliberate and safe (step down encouraged) to avoid unnecessary Achilles or calf fatigue. Hang cleans should be crisp and technically sound, moderate load that allows consistent cycling without breakdown. This is not the day to test max power output; bar speed and clean mechanics matter more than loading. Calorie row should be strong but repeatable, think 75–80% effort, not an all-out sprint. The goal is smooth transitions, steady intensity, and leaving class feeling primed, not drained.
WORKOUT:
25 min Partner – I Go You Go
6 Box Jump
8 Hang Clean (85/55)
10 Calorie Row
Today’s strength work is about controlled upper-body activation, not fatigue. The Strict Press at 3×6 should feel strong and stable, you should choose a load you can move with perfect mechanics and no back arching or grinding reps. This session should wake up the pressing muscles, reinforce positioning, and leave shoulders feeling primed and confident heading into Lift-Off, not smoked.
Today’s workout is a short, controlled conditioning piece, not a max-effort sprint. The intent is steady intensity with clean movement under mild fatigue. This is about pacing and movement quality inside an 8-minute window. You should finish feeling like you pushed, but still have something left in the tank, especially with Lift-Off at the end of the week.
STRENGTH:
Strict Press
• 3×6
Superset with:
• Tempo Push-Ups 3×10 (knees or incline ok) – 3 sec down
WORKOUT:
8:00 running clock:
10 Alt. DB Snatches (40/25)
10 Burpee
10 Sit-ups
RECOVERY:
Foam roll upper back
Up dog
We’re taking a strategic deload week to let our body absorb all the work from our Lift-Off strength cycle before our LIFTOFF and as we transition into Murph prep. After weeks of heavier loading and intensity, our muscles, joints, and nervous system need a moment to recover so we can train hard again, safely and consistently. This week isn’t about pushing limits; it’s about restoring movement quality, reducing fatigue, and setting us up to handle the higher bodyweight volume and running ahead. Think of it as sharpening the axe before we start chopping, members should leave feeling better, fresher, and ready for what’s next.
Today’s session is about priming the body for Lift-Off at the end of the week. The Front Squats at ~60% should feel crisp, explosive, and technically sharp, no grinding, no fatigue. We’re reinforcing movement quality, bracing, and speed out of the bottom while keeping the nervous system fresh. The goal is to walk into Lift-Off feeling strong, fresh, and ready to perform.
For the Workout, this piece is intentional aerobic work, keep it easy and controlled. The 1000m bike should feel conversational, not competitive, and the air squats should stay smooth and consistent throughout all three rounds. The goal is steady breathing, upright posture, and quality movement, not speed. This should feel like we’re building capacity without accumulating fatigue, leaving the gym feeling loose, warm, and ready for Lift-Off later in the week.
STRENGTH:
Front Squat
• 3×5 @ ~60%
Accessory (optional for people doing LIFTOFF)
• 2×10 reverse lunges (light)
• 2x 30–45 sec wall sit
WORKOUT:
3 Rounds (Easy):
1000m Bike
20 Air Squats
10min Cap
RECOVERY:
Band chest stretch
Foam Roll calvess
25 min AMRAP:
Partner A works while Partner B rests. Switch whenever the work is complete.
Every time you will….
Run 200m together
Then alternate 1 round each of:
14 Wall Balls
12 WB Sit-ups
10 Single DB Snatches (5/5)
8 Burpees
Score: total rounds
Week four introduces near-heavy loading with a strong emphasis on technique and discipline. You should choose a challenging weight that allows every rep to be completed with control and solid positioning. Watch for grinding, loss of midline tension, or bar drift—if quality drops, the load should be reduced. The goal is precise, confident lifts as we approach peak week.
The goal of this workout is smooth pacing and positional control under the clock. Members should choose a load that allows clean, stable overhead squats, stay efficient on push ups, and maintain a steady row pace. Encourage using leftover time each minute to recover and reset. The win is consistent execution and quality movement across all 12 minutes.
STRENGTH:
4 X 4 Deadlift
WORKOUT:
EMOM 12
1) 10 OHS (95/65)
2) 10 Push Up
3) 10 cal row
RECOVERY:
Archer saddle
Foam roll quads
The goal of this partner workout is steady effort, communication, and quality movement. Members will alternate full rounds I-go-you-go style, so encourage pushing with intention during work time and recovering while resting. The win is consistent rounds, smooth transitions, and working together for the full 24 minutes.
WORKOUT:
“Partner WOD I-go-you-go style:
24 minute AMRAP:
2 pullups
4 hang power cleans (95/65lb)
6 Font squats
8 Box Jumps
*One person goes through entire round while other person rests. Then partners switch.”
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