April 2025

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.

3 Rounds12 Box Step ups (24″/20″)12 Pull Ups-into-3 Rounds8 Box Jumps (24″/20″)8 Chest to Bar Pull Ups-into-3 Rounds4 Box Jumps (30″/24″)4 Bar Muscle Ups

For Time 15/12 Calorie Air Bike30 GHDs (Or V-Ups)30/24 Calorie Air Bike30 GHDs (Or V-Ups)45/36 Calorie Air Bike30 GHDs (Or V-Ups)60/48 Calorie Air Bike

5 RFT 10 Right Arm Dumbbell Cleans (70/50)10 Left Arm Dumbbell Cleans (70/50)20 Wall Balls (20/14)

7 min AMRAP1000/850m Row (or Ski)In remaining time:Max reps Strict Handstand Push Ups -rest 5 min- 7 min AMRAP1000/850m Row (or Ski)In remaining time:Max reps Push Ups -rest 5 min- 7 min AMRAP1000/850m Row (or Ski)In remaining time:Max Dumbbell Bench Press (2×50/35)

2:00 AMRAP10 Front Squats (135/95)10 Box Jump Overs (30″/24″)Max Reps Chest to Bar-Rest 2:00 between sets- *Complete sets until you accumulate 75 Chest to Bar. Time cap 26:00 (7 sets). Score is clock time at finish.