Level 1

AMRAP in 5 minutes
1 Squat Clean  135#/95#
1 Jerk
– Rest 3 minutes –
AMRAP in 5 minutes
12 Calorie Row
24 Double Unders
– Rest 3 minutes –
AMRAP in 5 minutes
10 Deadlifts
20 Sit Ups
– Rest 3 minutes –
AMRAP in 5 minutes
400m Run
Max Burpees with remaining time.
– Rest 3 minutes –
AMRAP in 5 minutes
20 Russian KB Swings  53#/35#
15 KB SDLHP
10 Goblet Squats
Post rep total for each.

 

Level 2

Complete the following in any order or rep scheme.
200 ft. Handstand Walks
10 Pegboard Climbs
30 Thrusters  135#/95#
800m Run
15 Bar Muscle Ups
50 Pistols
Post time.

 

“Murph” Prep Workout
600m Run
100 Pull Ups
600m Run
100 Push Ups
600m Run
150 Squats
600m Run
Post time.

* Wear a weight vest  20#/14#