Daily WOD

The EOM piece is about controlled upper-body volume and smart set management. You will complete 5 pull-ups, then max push-ups while leaving 2 reps in the tank, this is key. No going to failure. Break up push-ups early and choose a pull-up variation that allows clean, repeatable reps. The goal is building capacity without blowing up the shoulders before the second piece.

Workout is a grind that combines barbell cycling and running under fatigue. The 20 power cleans should be done at a weight that allows consistent movement, fast singles or small sets with strong mechanics. Avoid muscling the bar. The 400m run should be steady and repeatable, not a sprint, so members can come back and move through cleans efficiently. This workout rewards pacing and consistency, smooth transitions and controlled effort will lead to better overall performance than going out too hot.

 

STRENGTH:

EOM( Every Other Minute) X 7 Rounds 14 Minutes Total
5 pull-ups + Push-Ups Max (leave 2 reps in tank)

 

WORKOUT:

3 Rounds of:
20 Power clean (135/95)
400 Run
(15 min cap)”

 

RECOVERY:

Single-Leg Forward Fold
Upper Trap Stretch

This 25-minute EMOM is about consistency, control, and knowing when to push. The first three stations should be treated as setup work, box jumps are smooth and safe (step down encouraged), hanging knee raises are controlled with a strong core, and burpees to target should be steady and repeatable. The goal is to move efficiently through these without spiking the heart rate so members can attack the bike. Minute 4 is the focus, this is where we want a strong effort. Push the pace on calories knowing a full minute of rest follows. The key is managing effort early so there’s something left to give on the bike each round. Score is total bike calories, so consistency and intent on that station matter most.

 

WORKOUT:

25 minute EMOM
Minute 1: 10 Box Jumps
Minute 2: 15 Hanging Knee Raises
Minute 3: 10 Burpee to Target
Minute 4: Max Calorie Bike
Minute 5: Rest

our score today is the Bike Calories, so make sure you try to push on that station, putting in a good amount of effort since a full minute of rest follows it.”

 

Today’s strength work is about pressing volume and core-driven pulling stability. Load should allow complete control on every rep. The goal is building upper-body endurance and shoulder durability, not fatigue.

This 10-minute AMRAP is about sustainable pacing and grip management. The goal is steady rounds with consistent movement quality — not a fast start and drop-off. This workout builds the ability to keep moving under fatigue, a key piece of Murph prep.

STRENGTH:

DB Floor Press 4×12
Renegade row 4×6/6

 

WORKOUT:

10 Min AMRAP
15 Hang Power Snatch
15 Sit Ups
30 DUs (50 single under)

 

RECOVERY:

Biceps Wall Stretch
Upper Trap Stretch

 

Today’s back squats (3×8) are about building leg stamina and reinforcing consistent movement, not heavy loading. You should choose a light-to-moderate weight you can move with full depth, steady tempo, and strong posture across all reps. No grinding; every set should feel repeatable with 2–3 reps in reserve. Walking lunges and air squat density sets continue to build unilateral strength and squat endurance, focus on control, balance, and breathing. This entire piece is preparing the legs to handle high-rep squatting under fatigue, just like Murph.

This workout is all about leg endurance and pacing under fatigue.This is a Murph prep piece, the goal is to manage leg fatigue, keep moving, and maintain quality across all three rounds.”

 

STRENGTH:

Back Squat 3×8 (light–moderate)

Accessory:
• Walking lunges 3×8
Then….
• Air squat density sets 3 minutes:
15 squats every 30–40 seconds

 

WORKOUT:

3 Rounds:
20 Russian Kettlebell Swings
400 Meter Run
20 Hand Release Push Up

 

RECOVERY:

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

This is a longer grind-style workout that requires smart pacing and consistent movement from the start. The combination of barbell work and burpee over bar will elevate heart rate quickly, so you should avoid sprinting the first round and instead settle into a steady, repeatable rhythm. This workout rewards discipline and pacing — the goal is continuous movement and finishing strong, not surviving the final rounds.

 

WORKOUT:

5 rounds for time, 25 min cap
21 Deadlifts (135/95)
10 Burpee Over Bar
15 Hang Power Cleans
10 Burpee Over Bar
9 Power Cleans

 

Today’s pull-up and push-up ladders are about controlled upper-body volume and smart set management. Pull-ups (10-8-6-4-2) should be strict or appropriately scaled so you can maintain full range of motion and consistent mechanics, break early to avoid grip or shoulder blow-up. The push-up ladder (2-4-6-8-10) builds pressing endurance; emphasize a tight midline, controlled reps, and no sagging or rushing. This pairing is directly preparing members for Murph by building confidence in accumulating reps without going to failure. Quality and sustainability over speed.

Today’s workout is all about leg stamina and running under fatigue,  two key components of Murph. The descending runs paired with high-rep air squats train you to maintain movement quality while your legs are fatigued, just like transitioning between runs and squats in Murph. This workout rewards discipline early and smooth transitions throughout. The goal is to keep moving, manage leg fatigue, and finish strong, exactly what Murph demands.

 

STRENGTH:

Pull-ups 10-8-6-4-2
Push-Up Ladder 2–4–6–8–10

 

WORKOUT:

For Time:
Run 600m
60 Air Squats
Run 400m
40 Air Squats
Run 200m
20 Air Squats

 

RECOVERY:

Couch Stretch
Cross-Body Shoulder Stretch

This workout is all about building the engine, grip endurance, and pacing strategy needed for Murph. Over 30 minutes, you are practicing how to move continuously under fatigue, just like you’ll need to during Murph’s long time domain. The double unders elevate heart rate and challenge coordination, similar to how the run taxes your system. The calories reinforce steady aerobic output and teach members how to recover while still working. Toes-to-bar build grip strength, shoulder endurance, and core control, all critical for managing high-rep pull-ups. This workout teaches exactly what Murph demands: manage fatigue, protect your grip and shoulders, and keep moving for the long haul.

 

WORKOUT:

AMRAP in 30 minutes
50 double unders
20 Cals
10 toes to bar

Today’s front squats (4×6) are about building strength and confidence in a more natural tempo while maintaining great positioning. You should choose a load that is challenging but allows for consistent depth, high elbows, and a strong, upright torso across all sets. No grinding reps, each set should feel controlled and repeatable with 1–2 reps in reserve. Quality and consistency over load.

This 12-minute ascending ladder is all about pacing and managing fatigue as the reps climb. You should start conservatively and settle into a sustainable rhythm early, the goal is to keep moving as the volume builds, not sprint the first few rounds. This workout rewards patience and consistency, smooth transitions and steady breathing will go further than speed early on.

 

STRENGTH:

Front Squat 4×6 (no tempo)

 

WORKOUT:

12 minute ascending ladder (3-6-9-12-15…)
Kettlebell Swings
Goblet Squat
Sit Ups

 

RECOVERY:

Half Kneeling Hamstring Stretch
Frog Stretch

As we move into the second month of our Murph prep, you’ll start to notice workouts getting a bit longer and the reps beginning to add up, and that’s intentional. In Month 1, we focused on building a strong foundation: good movement, control, and introducing the key patterns you’ll see in Murph. Now in Month 2, we’re shifting into building your endurance and confidence with higher volume. You’ll see more push-ups, pull-ups, air squats, and longer workouts designed to help your body and mind get comfortable working under fatigue. This doesn’t mean going all-out,  it means learning how to pace, break sets smartly, and keep moving consistently. The goal is to help you handle the volume of Murph without feeling overwhelmed, while continuing to stay healthy and strong. Trust the process, this is where your capacity really starts to grow and everything begins to come together.

 

STRENGTH:

Push Press 2–4–6–8–10

 

WORKOUT:

4 Rounds

3 minutes on, 1 minute off
12 Alternating Single Arm Devil’s Press (50/35)

Cals/ remaining time

score = total number of Cals

 

RECOVERY:

Thread the Needle
Wall Lat Stretch (Prayer Stretch on Wall)

COMMUNITY WOD
25min AMRAP: I Go You Go
250m Bike
15 Squats to MB
15 MB Slams
15 Plank Taps