April 2025

“Heavy Isabel” For Time 30 Snatches (155/105)

3 RFT 30 GHDs (Or V-Ups)100ft Single Arm Overhead Walking Lunge (50/35)50ft Handstand Walk (Or 5 Wall Walks)

For Time 30/24 Calorie Air Bike20 Bar Muscle Ups30/24 Calorie Air Bike

3 RFT400m Run20 Burpee Box Get Overs (30″/24″)40 Single Dumbbell Squats (50/35)

10 min AMRAP 10 Hang Power Snatch (75/55)10 Burpee over Bar10 V-Ups10 Wall Ball (20/14)

3 sets:3-2-1Rope Climbs (or 9-6-3 Strict Pull Ups)8 Handstand Push Ups50 Double Unders-rest 2:00 between sets-

For Time 250/200m Row/Run150ft Single Dumbbell Walking Lunge (50/35)250/200m Row/Run125ft Single Dumbbell Walking Lunge (50/35)250/200m Row/Run100ft Single Dumbbell Walking Lunge (50/35)250/200m Row/Run75ft Single Dumbbell Walking Lunge (50/35)250/200m Row/Run50ft Single Dumbbell Walking Lunge (50/35) * DB can be held any way as long as a hand remains in contact with the DB at all times while

Teams of 23 sets (each/1:1)50/40 Calorie Air Bike *score the final time, put the individual set times in the notes.

“Half Murph” For Time800m Run50 Pull Ups100 Push Ups150 Air Squats800m Run The pull-ups, push-ups, and air squats can be partitioned in any way. The runs must be done unbroken. Advanced athletes can choose to add a weighted vest.

15 min AMRAP 100m Run *Devil’s Press Reps (35s/25s) *Athlete will run out and pick up an egg at the running turn-around. When they get back, the egg is opened and they complete the # of reps for Devil’s press, then go back out to run again.