Workout of the Day
“Baseline”
For time:
500m Row
40 air squats
30 abmat sit-ups
20 hand release push-ups
10 pull-ups
then
Max duration plank hold

Workout of the Day
“Grace”
30 reps for time:
Clean and Jerk (Rx = Men @135/ Women @ 95 lbs.)

Non-Rx scaling levels (Remember: This is a benchmark WOD; save the “Rx” for when you get up to full prescription weight!):

Level 4: 115/75
Level 3: 95/65
Level 2: 75/55
Level 1: 65/45

Workout of the Day
Muscle-Up Biathlon
For time:
400-meter run
18 muscle-ups
400-meter run
15 muscle-ups
400-meter run
12 muscle-ups

*At the Games, each time the athlete broke a set of muscle-ups, he or she had to run a 200-meter lap. Only this constitutes “Rx-ing” the workout.

Any athlete who cannot perform muscle-ups will perform the ring-row/muscle-up transition/jumping ring dip modification for every rep of the muscle-up prescribed PLUS a pull-up and push-up. Athletes using this modification will not mark “Rx,” and will not have any penalty laps assessed during any portion of the workout.

Workout of the Day
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
*Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

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Workout of the Day Option 2
“Half Murph”
For time:
Run 800 meters
50 Pull-ups
100 Push-ups
150 Squats
Run 800 meters

*Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

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Workout of the Day Option 3
“Capped Murph”

Complete as much as possible in 30 minutes of:

“Murph”

Workout of the Day
“DT”
5 rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Level 4: As listed above
Level 3: 105# (Full women’s Rx)
Level 2: 75#
Level 1: 55#

Workout of the Day
5 rounds for max reps of:

30 seconds medicine ball thruster throws
30 seconds bench press

Rest 30 seconds between movements

Level 4: 20# ball; 115# bench press
Level 3: 20# ball; 95# bench press
Level 2: 14# ball; 75# bench press
Level 1: 10# ball; 55# bench press