4.17.2025 “MURPH PREP”

10 min AMRAP:

200m Shuffle/Run

20 Sandbag Bent Over Rows

Rest 2 minutes

10 min AMRAP:

200m Shuffle/Run

20 Push-Ups

Rest 2 minutes

10 min AMRAP:

200m Shuffle/Run

30 Squats

Wear Ruck or vest, choose the one that you plan to wear for Murph next month. If you plan to do it unweighted/slick, then do this workout unweighted/slick.

Scoring: Rounds + Reps for each section

4.15.2025 “SCALES”

Buy In: 50 KB Split Jumps with twist (total)

3 ROUNDS:

10 KB Snatch Right

10 KB Snatch Left

15 KB Bicep Curl Right

15 KB Bicep Curl Left

10 KB Thruster Right

10 KB Thruster Left

15 KB Single Arm Sit Up Right

15 KB Single Arm Sit Up Left

Cash Out: 50 KB Split Jumps with twist (total)

Pick a couple different weight kettlebells. You can also use a ruck for all movements except the snatch if needed.

Scoring: Total time

4.13.2025 “RED RUM”

10 Bear Crawl Sandbaag drags forward & 10 drags backward

20 SB Power Cleans

30 SB Plank Pull Throughs

40 Lateral Hops over SB

50m SB Shuffle (down & back)

60 SB Swings

THEN REPEAT in reverse order starting with 60 more swings.

Rx: Sandbag 60/40 lbs

Scoring: For Time

04.12.2025 "RENAISSANCE MAN"

Buy In: 400m Sandbag Zercher Carry

5 ROUNDS:

10 Sandbag POWER Cleans

15 Sandbag FRONT Rack Walking Lunges (total)

100m Sandbag Bear Hug Carry

10 Sandbag SQUAT Cleans

15 Sandbag BACK Rack Walking Lunges (total)

100m Sandbag Overhead Carry

Cash Out: 400m Sandbag Zercher Carry

Rx: 60/40 lb Sandbag 

Scoring= total time

04.11.2025 "HIITMAN"

2 ROUNDS:

20 Kettlebell Swings

20 Kettlebell Goblet Squats

20 Kettlebell Reverse Lunges (total)

20 Kettlebell Single Arm OH Press (total)

Rest 2 minutes

2 ROUNDS:

15 Sandbag Floor Press

15 Sandbag Offset Squats

15 Sandbag Single Posted Leg Deadlifts (each)

Rest 2 minutes

2 ROUNDS:

10 Sandbag Get Ups

10 Sandbag Shoulder to Shoulder Press

10 Mountain Climber (4 ct, slick)

Rx: Kettlebell 53/35 lbs

Sandbag 60/40 lbs

Complete 2 rounds of the first set of exercises then rest 2 minutes before moving on to 2 rounds of the second set of exercises, rest 2 minutes and then finish with 2 rounds of the last set of exercises. 

Scoring= total time for entire workout including rest

04.10.2025 "THE GAUNTLET"

Buy In: 30 Ruck Plank Ups

20 minute AMRAP:

50 Burpees (slick)

40 Ruck Oblique Crunches (each side)

30 Ruck Sit Ups with OH Press

30 Burpees (slick)

40 Ruck Oblique Crunches (each side)

50 Single Leg V-ups (slick)

Cash Out: 30 Ruck Plank Ups

Rx: Ruck 45/30 lbs

Scoring= Rounds + Reps in 20 minutes

04.08.2025 "DO-OVER"

1 mile Heavy Ruck For Time

Rest 5 minutes
1 mile Heavy Ruck For Time

*On your second ruck, try to beat the time it took you to complete the 1st mile ruck.

Rx: 45/30 (if this is your baseline weight then add a little more.

*This can be a fast walk, shuffle, or run

Scoring= For Time: two scores, one for each mile

04.07.2025 "MUSCLE FARM"

BUY IN: 400m Farmers Carry

5 Rounds:

10 SB Floor or Bench Press

10 Tempo Tricep Push Ups (3-1)

10 SB Hang Cleans

10 SB Strict OH Press

10 SB Bent Over Rows
CASH OUT: 400m Farmers Carry

Rx: Sandbag 60/40 lbs

*for the farmers carry pick any 2 items, can be different weights, switch up as needed

Scoring= total time

04.05.2025 "GRISLY"

4 ROUNDS:

Minute Stations: (max reps in the minute)
Minute 1: Sandbag Bear Complex

Minute 2: Sandbag Lateral Toss

Minute 3: Push-ups (slick)

Minute 4: Sandbag Side Shuffle

*400m Sandbag Shuffle after each set (after all 4 stations are complete)

Rx: Sandbag 60/40

Scoring= total reps each round (do not include the 400m shuffle in rep count)

04.04.2025 "CORE ACTIVATION"

6 Rounds:
20 Mountain Climbers (2 count, slick)
20 Seated Ruck Russian Twist (2 count)
20 Ruck Leg Raises
100m Single Arm Overhead Carry

Rx: Ruck 30/20 lbs

Scoring= for completion

04.03.2025 "MURPH PREP"

4 Rounds:
200m Ruck Shuffle

20 Sandbag Bent Over Rows (wear ruck or vest)

200m Ruck Shuffle

20 Ruck Push-ups

200m Ruck Shuffle

20 Ruck Squats

Rx: Sandbag 60/40, Wear Ruck 30/20 lbs or Vest 20/14 lbs for entire workout

Scale by lightening the load in ruck or vest and/or decreasing reps. 

Scoring= for time

04.02.2025 "APRIL FUNCTION CHECK "

Swing to eye level

Ruck weight 45/30 lbs

Sand Kettlebell weight 53/35 lbs