Uncategorized

Partner 1 will run 200m

Partner 2 will work on amrap then switch. Second round will be 250m row, third round will be 50 double unders or 150 singles

AMRAP 24 min:

Box jump run

10 burpees

10 slam balls

10 KB SDLHP

10 pull ups

10 lunges

Partner tabata:

Partner jump over burpees

Kettle bell swings

Box jumps

hop scotch

knees toes wide situps

Come join us for a free community MURPH workout!

1 MILE RUN

100 PULL UPS

200 PUSH UPS

300 SQUATS

1 MILE RUN

WEIGHT VEST OPTION

We will be hosting a free to the community Murph workout on Monday, Memorial day at 9am. Please feel free to come and bring along your family and friends to join in this tradition.

Partner 1 will run 100m

Partner 2 will work on 50 burpees, switch

Finish all burpees before moving on

Partner 1 will run 200m

Partner 2 will work on 150 lunges, then switch

Finish all lunges before moving on

Partner 1 will run 300m

Partner 2 will work on 200 KB swings, switch

Finish all KB swings before moving on

Partner 1 will run 200m

Partner 2 will work on 150 sit ups, switch

Finish all sit ups before moving on

Partner 1 will run 100 m

Partner 2 will work on 50 calories on rower, switch

Finish all calories together

24 min Relay:

One runner or rower to 200/250m

One wall walker for 2 reps then you can rest

One Air squatter until runner/rower is done!

two rounds with a partner:

20 cal bike

15 OH squats

10 hspu

then 2 rounds:

20 cal bike

15 OHS

10 hspu

5 burpee box jump overs

then 2 rounds: 20 cal bike

15 OHS

10 hspu

5 burpee box jump overs

400m run together

Team AMRAP

Runner goes 200m or rower goes 250m

Other partner will work on the amrap

5 pull ups

10 push ups

15 squats

20 lunges

25 jumping jacks

23 min amrap Relay:

Person 1: Row 200m

Person 2: hold V up

Person 3: max rep frog hop burpees

Partner verses Partner

Men row 12 cal, Women row 10 each round

Row your calorie count while partner is doing:

3 burpees and max rep

1. squat
2. sit up
3. push up
4. mule kick
5. KB swing

switch each round with partner before changing exercises. Repeat for a total of max rounds in 22 min

Goal is to try to beat your partner on each round of the max reps