“Murph”
For time:
Run 1 Mile
100 Pull-Ups
200 Push-Ups
300 Air Squats
Run 1 Mile

If possible, perform with a 20/14 lb weight vest or body armor.

Please be smart. Do not perform this workout in extreme heat, and do not push beyond your current capacity levels.

B.
“Amanda”
Complete rounds and 9, 7 and 5 reps for time of:
Muscle-Ups
Squat Snatches (135/95 lbs)

Rest until the running clock reaches 20:00, and then…

C.
“The Sandwich”
For time:
80-Calorie Row
40 Shoulder-to-Overheads (155/105 lbs)
80 Deadlifts (155/105 lbs)

Compare your times on both Amanda and The Sandwich to those put up by the 2015 CrossFit Games teen and masters competitors. I was damn inspired by some of those young kids, as well as the masters who still look and perform like young kids in their prime.

A.
Every minute, on the minute, until you miss the same weight twice…
Snatch x 1 rep

Men’s Loading (in lbs): 135, 145, 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295, 305
Women’s Loading (in lbs): 95, 105, 115, 125, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185, 190, 195, 200

A.
Three sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Dumbbell Bench Press x 12-15 reps @ 2011
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Kettlebell Swings
9 Dumbbell Man-Makers
(push-up, row right, row left, power clean, push press)
6 Toes to Bar

C.
Three sets for times of:
Run 800 Meters
100 Double-Unders
10 Thrusters (175/115 lbs)
Rest 3 minutes

D.
Three sets of:
GHD Hip Extension + Barbell Row x 10 reps
Rest 60 seconds
Banded March + Weighted Anterior Loading x 3 minutes
(Anterior Loading Meaning a Heavy Sandbag/D-Ball/Medicine Ball)
Rest 60 seconds

5 rounds, 2' rest, of:

• 12 KB swings (24/8 kg)
• 9 pull-ups
• 6 toes to bar/kness to elbows
• 3 BB deadlifts (Rx: 120/80 kg, scaled: 100/50 kg)

Warm Up
3 Rounds
50 Single Unders
6 Inch Worm Push Ups
12 Walking Lunges
12 Supermans

Skills
Practice for 10 min:
Pull Ups
Strict / Kipping / Butterfly

Lift
Push Jerk
4-4-4-4-4
Increase weight each set

Workout
For Time:
Buy In: 50 Double Unders
3 Rounds For Time:
20 Wall Balls (20/14)
30 Medicine Ball Twists (20/14)
40 Alternating Single Arm DB Power Snatch (35/20)
Buy Out: 50 Double Unders

Advanced: (75/50)

A.
Complete as many rounds and reps as possible in 8 minutes of:
4 Muscle-Ups
8 Strict Handstand Push-Ups
40 Double-Unders

When the running clock hits 15:00, complete the following…

B.
For time:
Row 2000 Meters
30 Hang Power Cleans (205/145 lbs)
60 Toes to Bar

C.
10 Minutes of Cool Down on AirDyne or easy running

1) 10min EMOM, 5 Thrusters

rest 5min

2) "Zembiec"

5 rounds for time of:
11 back squats, 80kg
7 strict burpee pull-ups
400-meter run

rest 5min

3) Sprint, 5 Rounds of:
20m Tire Flip
80m Sled Drag

rest 5min

4) 400m Barbell Walk/Run with 80kg

Finnisher: AS LONG AS POSSIBLE, IN AS COLD SHOWER AS POSSIBLE!

10 min agility ladder warm up

22min AMRAP:
Single Arm KB Thruster x10/side
Single Arm Alternating Swing x15/side
KB Oblique Twists x20/side

*after every round do 1 of the following:
1 block run
150m ski erg
200m row