Warm-up:
1 round:
100m Run
10 yd walk on toes
10 yd walk on toes backwards
10 yd walk on heels
10 yd walk - feet turned out
10 yd walk - feet turned in
10 yd lunge walk - arms locked out overhead
10 yd lunge walk - torso twist towards forward leg
10 yd butt kickers
10 yd high knees
+
Freedom (RX’d)
1-mile Run
100 Pull-ups
200 Push-ups
300 Squats
1-mile Run
Partition the pull-ups, push-ups, and squats as needed. Weighted Vest 20/14.
--
Independence (Scaled/Masters)
1-mile Run
80 Pull-ups
160 Push-ups
240 Squats
1-mile Run
--
Liberty (Beginners)
800m Run
50 Ring Rows
100 Dumbbell Floor Press (light)
150 Squats
800m Run
“In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan, June 28, 2005. This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on, it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.”
Warm-up:
2 mins Easy row
-into-
2 rounds
8 Glute Bridges
6 Banded Good Mornings
10 Alternating V-Ups
+
Deadlift
Every 2:00 x 4 sets
2 Deadlifts @ 80–85% OR RPE 8
+
Freedom (RX’d)
EMOM 20
Odd: 15/12 Calorie Row
Even: 15 Abmat Sit Ups
--
Independence (Scaled/Masters)
EMOM 20
Odd: 12/10 Calorie Row
Even: 12 Abmat Sit Ups
--
Liberty (Beginners)
EMOM 20
Odd: 10/8 Calorie Row
Even: 10 Abmat Sit Ups
**INTENTION - Today is about active recovery after Murph. You’re likely sore and fatigued, so focus on quality over pushing intensity. This should feel like you’re getting better as the workout goes on, not worse. If you want more cardio, then push harder. Deadlift is heavy but low volume. Stay tight and hit clean reps; this is about reinforcing positions that carry into tomorrow’s clean & jerk. If you’re dragging, adjust load so you can still move well. Workout should feel like recovery. Each minute should be done in under 45 seconds so you get rest. If you’re consistently going longer, scale immediately.
Warm-up:
2 mins easy bike
-into-
2 rounds
8 Deadbugs
4 Dynamic Squat Stretches
5 PVC Muscle Cleans
5 PVC Front Squats
5 PVC Push Press
+
Clean & Jerk
Work to 85% OR RPE 8-9.
*If form looks good and you're feeling it, then build to a 1RM
+
Freedom (RX)
AMRAP 10
5 Burpee Over Bar
5 Shoulder To Overhead @ 115/75#
10 Front Rack Step Back Lunges @ 115/75#
--
Independence (Scaled/Masters)
AMRAP 10
5 Burpee Over Bar
5 Shoulder To Overhead @ 95/65#
10 Front Rack Step Back Lunges @ 95/65#
--
Liberty (Beginners)
AMRAP 10
5 Up Downs
5 Dumbbell Push Press (light)
10 Single Dumbbell Step Back Lunges (light)
**INTENTION - Build with intent on your clean & jerk. You should reach 85% in about 6–8 working sets (not including warm ups), don’t take unnecessary jumps or waste attempts. Rest between heavier lifts and make each rep count. Use your best lift today. Power or squat clean and any shoulder-to-overhead is fine; pick what allows you to move the most weight efficiently with good positions. Pacing should match the Most Athletes target. To hit 4–6 rounds, each round should take about 1:20–2:00. If you’re outside that early, adjust your pace or break strategy immediately. Burpees need to be the rest.
I know, I know; sounds like crazy talk, but our goal is for athletes to move from the shoulder-to-overhead into the lunges without putting the weight down (a target, not a rule). Slow the burpees down a bit and don’t get carried away, so you’re not forced into long breaks between stations. The lunges will add up fast if you try to be a hero on the burpees early.
Warm-up:
6 Minutes
100m Run
20 Single Unders
5 Kip Swings
10 Sit Ups
+
Gymnastics
EMOM 8
Min 1: 6 Staggered Grip Rope Pull-up with Foot Assistance
Min 2: 12-18 Alternating V-ups (6-8 each side)
Min 3: 8-10 Ring Rows with 1 second pause at top of each rep (slow and controlled tempo)
Min 4: 12 Bodyweight Hip Thrusts
+
Freedom (RX'd)
Every 3:00 (7 sets)
200m Run
50 Double Unders
12 Toes to Bar
--
Independence (Scaled/Masters)
Every 3:00 (7 sets)
200m Run
35 Double Unders
10 Toes to Bar
--
Liberty (Beginners)
Every 3:00 (7 sets)
100m Run
30 Single Unders
10 Hanging Knee Raises
**INTENTION - This is about repeatable intervals. Each round should feel similar — if you spike your heart rate early, you’ll fall off quickly across 7 sets. You must finish under 2:20 to stay on track. If you’re outside those windows early, scale immediately so you can stay within the Most Athletes range (1:50–2:20). Grip will be the limiter today. Stay relaxed on the run so your hands are ready for the double unders and toes to bar.
Warm-up:
3 Rounds
1:00 Machine (Workout machine)
5 Roll and Reach
3 Worlds Greatest Stretch (each)
3 Muscle Snatch
3 Snatch Push Press
3 Hang Power Snatch
-Start with PVC and progress to a Empty bar in rounds 2/3
+
Power Snatch
Build to 80–85% OR RPE 8-9 and complete 3 Singles at that weight.
Rest 60-90 seconds between singles.
+
Freedom (RX)
20:00 Watt Test Bike Erg
or
20:00 Calorie Air Bike Test
or
20:00 Calorie Row Test
--
Liberty (Beginners)
10:00 Watt Test (Bike Erg)
or
10:00 Calorie Air Bike Test
or
10:00 Calorie Row Test
(Scored by Average Watts or Total Calories)
**INTENTION - Strength comes first — build with intent.
Quality over quantity here. Build with intent as you work up to your top weight so that, by the time you hit the three singles, every rep is crisp. Make smart jumps and make every lift count. This is a retest — use what you learned.
Think back to your first attempt. Where did you fall off? Today is about correcting that and holding a better, more consistent pace. First 5 minutes should feel controlled. If it feels hard early, it will fall apart later. It's better to start off a little light and possibly build as your progress. Have a number in mind. Know your target watts or calories per minute before you start. This has to be realistic and sustainable or you mentally will crash.
Warm-up:
3 Rounds
5 Dynamic Air Squats
5 Wall Balls (light)
5 Ring Rows or Pull-Ups
5 Hang Dumbbell Snatches
8 Box Step Overs
+
Freedom (RX)
Teams of 2
150 Wall Balls @ 20/14#
150 Pull Ups
150 Dumbbell Snatch @ 50/35#
150 Box Jump Overs @ 24/20"
--
Independence (Scaled/Masters)
Teams of 2
150 Wall Balls (14/10)
100 Pull Ups
150 Dumbbell Snatch @ 35/25#
100 Box Jump Overs @ 24/20"
--
Liberty (Beginners)
Teams of 2
100 Wall Ball Thrusters (light)
100 Ring Rows
100 Dumbbell Snatch (light)
100 Box Step Ups @ 20/16"
+
Mini Pump - 4 Sets
10 GHD to parallel w/plate on chest @ RPE 7/10 (or Weighted Sit Ups)
15 Alternating Leg V-Ups (each side)
:30 Hollow Hold