Team Murph. 11.03.10

For time, team style with two partners. This is also "chipper style" meaning that you will finish one set of total reps of one exercise before progressing to the next.

1. Mile run (collective, i.e. two partners run 1/2 mile)

2. 100 pullups, 200 pushups, 300 squats (reps are collectively, not individually)

3. Mile run (again collective) to finish.

Post your time and both names of team members, along with any scaling or mods.

Good Clean Form: 11.03.09

Ah Cleans: The Great Mother of All Lifts.

Not for time - emphasis is dialing in your form. Long rests between sets for adequate recovery.

Cleans: 20/15/10/5/3/1.

Use a lighter weight, not to exceed 1/2 body weight on the 20/15/10 reps.

Ramp up on the 5/3/1 phase with added weight, focusing on the form cues you received from your coach to improve performance.

Post your 1RM. Compare to Dec 1 and Sept 7.

Miles & Little Angie. 11.03.08

For time.

Run a half mile.

(100-age/2) pushups

Run a half mile

(100-age/2) pullups

Run a half mile

(100 - age/2) situps

Run a half mile

(100-age/2) air squats.

Rep count on each is (100-age/2). For instance, I am 53, so my rep count is 100-53=47, divided by two is 24 (23.5 rounded up).

Record your time.

Front Squat & Pushups: 11.03.07

Not for time:

Front Squat with 50% bodyweight for at least the first three sets of 16/12/8/4/2, then work to discover your 1 RM (max load)

Pushups 32/24/16/8/4

Post 1RM on Front Squat, compare to 2/01 or 12/13.

Dead, Dip, Pullup - 11.03.03

Not for time, 5 rounds.

Deadlifts - 10/8/6/4/2

Max Pullups single set

Max Dips single set.

CF: Deadlifts: designate, from the start, one load greater than bodyweight and do not alter. Dips and Pullups are without jumping and without band assist.

SM: Deadlifts: designate, from the start, one load equal to or lower than your bodyweight and do not alter. Dips and pullups can be band or jumping assist, however any jumping assist must be followed by a 5 count lowering phase.

Score is a combination of deadlift weight (in Kgs) selected added to the highest total reps of pullups and dips in the same round. For instance, a 100Kg deadlift with 20 pullups and 20 dips as the best round gives you a score of 140.

Post your score and compare to Jan 26 or Nov 17.

Thrusters: Big Volume - 11.03.02

For time:

150 Squat Thrusts

Trick with this workout is to utilize the jumping motion - DO NOT make this a squat and a push press or you will miss the opportunity to utilize the power of what is arguably the potentially strongest and most functional group of muscles in your body - your hip extensors.

SM: use an empty bar.

Men: 20Kg Bar

Women: 15Kg Bar

CF: add 20 Kgs

Men: 40Kg

Women: 3o Kg

Post your time/scaling/mods & compare to Jan 24 or Nov 22 or Sept 15.

KB Run: 11.03.01

For time:

Run 3/4 mile

42 KB swings

21 pushups

Run 1/2 mile

30 KB swings

15 pushups

Run 1/4 mile

18 KB swings

9 pushups.

SM:KB is approx 15% BW (i.e. 200 lb person uses 35 lb KB)

8 lb dumbell touches chest at bottom of pushup, elbows straight at top

CF: KB to exceed 20% BW (i.e. 200 lb person uses 44 lb KB)

Clapping pushups

Post your time, level, KB weight and any mods. Compare to Jan 25.