Murph - RX - For time: 1,600-m run 100 pull-ups 200 push-ups 300 air squats 1,600-m run - Partition anyhow. - Wear a weight vest if you have one (14/20 lb)." - INTERMEDIATE - For time: 1,600-m run 50 pull-ups 100 push-ups 150 air squats 1,600-m run - Partition the pull-ups, push-ups, and squats as needed. - Head out for the second run no later than 25:00. - BEGINNER - For time: 800-m run Then: 10 rounds: 5 ring rows 10 hand-elevated push-ups 15 air squats Then: 800-m run - Head out for the second run no later than 20:00. - MASTERS 55+ - For time: 1-mile run 50 pull-ups 100 push-ups 150 air squats 1-mile run - Partition the pull-ups, push-ups, and squats as needed. - Head out for the second run no later than 25:00.Read more

260523 - RX - AMRAP 15: 100-m DB suitcase carry (35/50 lb) 300-m run 30 alternating DB hang snatches - INTERMEDIATE - AMRAP 15: 100-m DB suitcase carry (20/35 lb) 300-m run 30 alternating DB hang snatches - BEGINNER - AMRAP 15: 100-m DB suitcase carry (10/15 lb) 200-m run 20 alternating DB hang snatches - MASTERS 55+ - AMRAP 15: 100-m DB suitcase carry (20/35 lb) 300-m run 30 alternating hang DB hang snatchesRead more

260524 - RX - For time with a partner: 60 AbMat sit-ups 80/120 calories 60 toes-to-bars 56/80 calories 60 knees-to-elbows 42/60 calories - Use any machine for calories. - Share work as desired. - INTERMEDIATE - For time with a partner: 60 AbMat sit-ups 56/80 calories 40 toes-to-bars 42/60 calories 60 knees-to-elbows 30/40 calories - Use any machine for calories. - Share work as desired. - BEGINNER - For time with a partner: 30 AbMat sit-ups 42/60 calories 30 lying toes-to-bars 40/40 calories 30 hanging knee raises 16/20 calories - Use any machine for calories. - Share work as desired. - MASTERS 55+ - Same as Rx'dRead more

260522 - RX - 5 sets for load: 5 shoulder presses + 5 push presses + 5 push jerks - No rest between movements. - INTERMEDIATE - Same as Rx'd - BEGINNER - 5 sets for load: 5 shoulder presses + 5 push presses - No rest between movements. - MASTERS 55+ - Same as Rx'd Post-workout test AMRAP 1: Max push presses at 60%Read more

260521 - RX - AMRAP 12: 200-m run 8 hang squat cleans (75/115 lb) 4 wall walks - INTERMEDIATE - AMRAP 12: 200-m run 8 hang squat cleans (55/75 lb) 3 wall walks - BEGINNER - AMRAP 12: 200-m run 8 hang power cleans (35/45 lb) 4 inchworm + push-ups from the knees - MASTERS 55+ - AMRAP 12: 200-m run 8 hang squat cleans (55/75 lb) 3 wall walksRead more