05.28.2024 "BULLET"

5 Rounds:

Minute Stations

1 min Sandbag Front Toss

1 min Ruck Russian Twists

1 min Sandbag Hang Clean & Press

1 min Ruck Pressed Leg Raises

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

Scoring= total reps

05.27.2024 "MURPH (GORUCK Version)"

1 mile Ruck/Run

200 Sandbag Bent Over Rows

200 Ruck Push-Ups

300 Ruck Squats

1 mile Ruck/Run

Rx: 20/14lb Weighted Vest, 60/40lb Sandbag

*You can scale by not wearing a weight vest, partitioning the reps or cutting the reps in half.

 Choose an option that is challenging for you. 

Scoring= for time

05.25.2014 "GRIPPY"

400m Farmers Carry

4 ROUNDS:

10 KB Hang Clean & Press (each)

15 KB Bent Over Rows (each)

400m Single Arm Overhead KB Carry (switch arms every 200m)

4 ROUNDS:

10 KB Single Leg Deadlifts (each side)

10 KB Front Rack Squat (each side)
400m Farmers Carry

Pick a weight that is challenging but you are able to keep good form throughout.

Scoring= for time

05.24.2024 "SANDY SPICE"

4 ROUNDS:

400m Sandbag Shuffle

50 Sandbag Step Ups (total)

20 Sandbag Front Toss

Rx: Sandbag 60/40 lbs

Scoring= for time

05.23.2024 "SANDBAG DT HEAVY"

5 Rounds:

12 Sandbag Deadlifts

9 Sandbag Hang Cleans

6 Sandbag Shoulder to Overhead

Rx: Sandbag 80/60 lbs

Scoring= for time

05.21.2024 "RUCKED"

Buy In: 1 minute Ruck Plank

20 min AMRAP:

100 Ruck Swings

80 Ruck Lunges (total)

60 Ruck OH Leg Raises

40 Ruck Thrusters

20 Burpees (slick)

Cash Out: 1 minute Ruck Plank

Rx: Ruck 30/20 lbs

Scoring= total rounds + reps in 20 minutes

05.20.2024 "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

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.

Scoring= for time

05.18.2024 "SPICY"

Buy In: 1 MIle Ruck (ruck only)

5 ROUNDS:

15 Sandbag Deadlifts

15 Sandbag Hang Cleans

15 Sandbag Shoulder to Overhead

Cash Out: 1 Mile Ruck (ruck only)

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

Optional: wear ruck for the 5 Rounds

Scoring= for time (including 1 mile rucks)

05.17.2024 "SAND BALLIN"

50 ft Med Ball Shoulder Carry (right)

50 ft Med Ball Shoulder Carry (left)

50 Med Ball Over Shoulder

50 Med Ball Squats

50 Tricep Push-Ups on Med Ball

50 ft Med Ball Shoulder Carry (right)

50 ft Med Ball Shoulder Carry (left)

Rx: 100/80 lb Med Ball

Scoring= for time

05.16.2024 "TARGET"

20 min AMRAP:

20 Sandbag Bear Crawl Drags Forward

20 Sandbag Bear Crawl Drags Backwards

20 Sandbag Lateral Toss

20 Sandbag Overhead Leg Raises

Rx: Sandbag 60/40 lb

Scoring= total rounds plus reps 

05.14.2024 "CAMO"

3 ROUNDS:

5 Sandbag Z- Press

20 Sandbag Alternating Reverse Lunges

200m Suitcase Carry

8 min AMRAP

Increasing reps 2, 4, 6, 8, etc...

Sandbag Thrusters

Sandbag Power Clean

Rx: Sandbag 60/40 lbs

*may need to use a lighter sandbag for the Z press to keep proper form

Scoring= total reps completed in 8 minutes

05.13.2024 "MURPH PREP"

10 min AMRAP

200m Ruck/Run

20 Sandbag Bent Over Rows
10 min AMRAP

200m Ruck/Run

20 Push-Ups
10 min AMRAP

200m Ruck/Run

30 Squats

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.

Scoring= for time