MASOCHIST MILE

MASOCHIST MILE

5.16.2025 “MASOCHIST MILE”


4 ROUNDS:

400m Sandbag Shuffle

50 Sandbag Step Ups (total)

20 Sandbag Front Toss

Scoring: For time

Rx: Sandbag 60/40 lbs
SANDBAG DT HEAVY

SANDBAG DT HEAVY

5.15.2025 “SANDBAG DT HEAVY”


5 Rounds:

12 Sandbag Deadlifts

9 Sandbag Hang Cleans

6 Sandbag Shoulder to Overhead

Scoring: For time

Rx: Sandbag 80/60 lbs
ARRGGHHH

ARRGGHHH

5.13.2025 “ARRGGHHH”

Buy In: 1 minute Ruck Plank


20 min AMRAP:

100 Ruck Swings

80 Ruck Lunges (total)

60 Ruck OH Leg Raises

40 Ruck Sumo Squat High Pull

20 Burpees (slick)


Cash Out: 1 minute Ruck Plank

Scoring: Total rounds + reps in 20 min

Rx: Ruck 30/20 lbs
MURPH PREP

MURPH PREP

5.12.2025 “MURPH PREP”


800m Run

60 Squats

40 Sandbag Bent Over Rows

20 Push-Ups

400m Run

60 Squats

40 Sandbag Bent Over Rows

20 Push-Ups

800m Run

60 Squats

40 Sandbag Bent Over Rows

20 Push-Ups

Scoring: For time

Optional: Wear Ruck or Vest, choose the one that you plan to wear for Murph later this month. If you plan to do it unweighted/slick then do this workout unweighted/slick.
DRAGON

DRAGON

The world is divided when it comes to dragons. In Eastern cultures, dragons are mystical–divine, even. They are usually positive creatures which exist between us and the realm of the gods, or even as representations of the divine on Earth. They symbolize power and control over Earthly forces like water and the weather.


In the West, dragons are monsters. Firebreathing reptiles which descend upon a town to wreak havoc and maybe find their next meal. They’re a fight, a trial, a challenge to be met.


Ultimately, we’ll say: slay your dragon. But don’t forget the gift that every challenge is.

5.9.2025 “DRAGON”

Buy In: 50 Sandbag Thrusters


400m Farmers Carry (pick any 2 heavy items)

20 Sandbag Bear Hug Squats

20 Push Up Plank SB Pull Through

400m Sandbag Front Rack Carry

20 Sandbag Over Shoulder Toss

20 Sandbag Push Press

400m Sandbag Overhead Carry


Cash Out: 50 Sandbag Squat Cleans

Scoring: For time

Rx: Sandbag 60/40 lbs, you pick the weight for the farmer's carry.
IT'S A TRAP!

IT'S A TRAP!

5.9.2025 “IT’S A TRAP!”


2 mile Ruck

50 Ruck Push Ups

100 Sandbag Bent Over Rows

Scoring: For time

Rx: Ruck 30/20 lbs, Sandbag 60/40 lbs
CERBERUS

CERBERUS

5.8.2025 “CERBERUS”

3 Rounds:


400m Ruck

40 Ruck Squats

20 Burpees Over Ruck

Scoring: For time

Rx: Ruck 30/20 lbs
SANDBLASTER

SANDBLASTER

5.6.2025 “SANDBLASTER”


100 KB Swings

80 SB Floor Press

60 SB Walking Lunges

40 SB Hang Cleans

20 SB Plank Pull Through (Pull = 1 rep)

Scoring: For time

Rx: 60/40 lb Sandbag, 53/35 lb Kettlebell
LOS OSOS

LOS OSOS

5.5.2025 “LOS OSOS”

5 Rounds:


5 Sandbag Bear Complex

5 KB Turkish Get Ups (each side)

5 KB Power Clean & Press (each side)

5 Sandbag Devils Press

Scoring: For time

Rx: 60/40 lb Sandbag, 53/35 lb Kettlebell
*if you have a 2 different weight kettlebells you may need to use a lighter kettlebell for the turkish get ups.
GORUCK HALF MURPH

GORUCK HALF MURPH

5.3.2025 “GORUCK HALF MURPH”

Wear ruck or vest for entire workout.


800m Ruck or Vest Shuffle

100 Sandbag Bent Over Rows

100 Push-Ups

150 Squats

800m Ruck or Vest Shuffle

Scoring: For time

Rx: Weight Vest 20/14 lbs, Sandbag 60/40 lbs

Scale this workout by either doing it unweighted or reduce the number of reps.
WENDEN BROYT

WENDEN BROYT

5.2.2025 “WENDEN BROYT”

Buy In: 400m Jerry Can Farmers Carry


30-20-10

Sandbag Power Clean + Front Toss

Sandbag Push Press

Sandbag Overhead Flutter Kicks (4 count)

Single Leg V-Ups (total)


Cash Out: 400m Jerry Can Farmers Carry

Scoring: For time

Rx: Sandbag 60/40 lbs, Jerry Cans 55/45 lbs

If you don't have Jerry Cans, pick any two items to carry.
BOOTY FORGE

BOOTY FORGE

5.1.2025 “BOOTY FORGE”

Buy In: 50 Sandbag Walking Lunges


4 Sets:

12 Sandbag Good Mornings*

24 Ruck Sumo high pull


4 Sets:

15 Sandbag Deadlift (wear ruck)

15 Sandbag Front Squat (wear ruck)


Cash Out: 50 Ruck Walking Lunges

Scoring: For Time

Rx: Sandbag 60/40 lbs, Ruck 30/20 lbs

*Take your time on the good mornings
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