Bibliothèque WODs

This workout begins with athlets starting in their lanes. After the call of "3, 2, 1... go," the athletes will run 800m. After completion, the athletes enter back in their lane ...

This workout begins with athletes starting in their lanes. After the call of "3, 2, 1... go," the athletes will run 1 mile (1.6k) together. After completion, the athletes enter ...

This workout begins with athletes starting in their lanes. After the call of "3, 2, 1... go," the athletes will run 800m together. After completion, the athletes enter back in t...

1 MILE RUN 100 PULL-UPS 200 PUSH-UPS 300 AIR SQUATS 1 MILE RUN (Optional **Except Elite: 20/14 lb weight vest)

For time: 1 mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 mile Run

Murph

2015 Games · 2015

Murph

Points Available: 100 points Location: Soccer Stadium and Stub Hub Center Grounds Friday afternoon For time, with 20 / 14-lb. of body armor: 1-mile run 100 pull-ups 200 push-ups...

Murph

2015 Games · 2015 · Men, Women

Murph

Points Available: 100 points Location: Soccer Stadium and Stub Hub Center Grounds Friday afternoon For time, with 20 / 14-lb. of body armor: 1-mile run 100 pull-ups 200 push-ups...

Murph

2016 Games · 2016

Murph

Points available: 100 points Location: Soccer Stadium and StubHub Center Grounds Friday morning Murph For time, with a 20 / 14-lb. weight vest: 1-mile run Then, 5 rounds of: 20 ...

Murph

2016 Games · 2016 · Men, Women

Murph

Points available: 100 points Location: Soccer Stadium and StubHub Center Grounds Friday morning Murph For time, with a 20 / 14-lb. weight vest: 1-mile run Then, 5 rounds of: 20 ...

MURPH INDIVIDUAL Rx 1-mile run 100 Pull-Ups 200 Push-Ups 300 Squats 1-mile run Males wear a 20lb GO RUCK rucksack Females wear a 14lbs GO RUCK rucksack

MURPH PARTER Intermediate The below workout is a partner & intermediate version of Murph. Teams of two, alternate ~400m runs, with 1x GO RUCK rucksack between 2, using it as a '...

MURPH PARTER Rx The below workout is a partner version of Murph. Teams of two, alternate ~400m runs, with 1x GO RUCK rucksack between 2, using it as a 'baton', until they accumu...

Pairs murph

Murph individually or in a pair

Alternate each minute with your partner for 10 minutes (5 rounds each), starting from the beginning at each minute: 12 Deadlifts (40kg/30kg) 9 Hang Power Cleans 6 Shoulder-to-Ov...

RX: 21-15-9 Snatch 95/65 Burpees Pull Ups 12-9-6 Clean & Jerk 135/95 Burpee Box Jump Over Toes To Bar 9-6-3 Deadlift 225/155 Double Unders Muscle Ups

Scaled: 21-15-9 Snatch 65/45 Burpee Knee Raises 12-9-6 Clean & Jerk 95/65 Burpee Box Jump Over Jumping Pull Ups 9-6-3 Deadlift 185/135 Single Unders(X2) Pull Ups

For Time (with a Partner) Buy-In: 1,000 meter Row 800 meter Run (together) 50 Pull-Ups 100 Push-Ups 150 Air Squats 800 meter Run (together) 30 Pull-Ups 60 Push-Ups 90 Air Squats...

On the sound of 3-2-1 the athlete will row 1600m (may begin seated on rower). At the completion of the row the athlete will perform five rounds of 10 pullups 20 push-ups and 30 ...

Rx Partner SMurph 30:00 time cap Run 800 75 pull ups 125 push ups 175 air squats Run 400 x2 Must go through movements in that order 100m = 1 rep Scaled Partner SMurph 25:00 time...

For Time (with a Partner) Buy-In: 1,000 meter Row 800 meter Run (together) 50 Pull-Ups 100 Push-Ups 150 Air Squats 800 meter Run (together) 30 Pull-Ups 60 Push-Ups 90 Air Squats...

For time: 4x400m run 100 Chest to Bar Pull Ups 200 Push Ups 300 Air Squats 4x400m run ALL team members wear a weighted vest (20#, 14#) ONE team member working at a time ONE team...

Team Murph

2016 Games · 2016

Team Murph

Team Murph

FOR TIME (Time Cap : 10') RX 3 Rounds 100 DU's 20 HSPU 20 Power Snatch @115/75 - Buy out : 50 Cal Row INTER 3 Rounds 75 DU's 20 Abmat HSPU 20 Power Snatch @75/55 - Buy out : 50 ...

AMRAP 15' Cash In : 1000m row to share Then : - 20 Pull up (+ Deadhang Hold) - 30 Push Up (to share) - 40 air squat Synchro *one athlete W/weighted vest