'MURPH' (Kids)
(Reps,  Kids Benchmarks)
AMRAP for 20 Minutes of:
Run 200 Meters
5 Push Ups
10 Situps
15 Air Squats | | 0% |  | |  | 0% |
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'Zachary Tellier' Hero WOD
(Time, HERO's)
'Zachary Tellier'
• For Time
• 10 Burpees
•
• 10 Burpees
• 25 Push-Ups
•
• 10 Burpees
• 25 Push-Ups
• 50 Lunges
•
• 10 Burpees
• 25 Push-Ups
• 50 Lunges
• 100 Sit-Ups
•
• 10 Burpees
• 25 Push-Ups
• 50 Lunges
• 100 Sit-Ups
• 150 Air Squats
Can be Partner or Individual | | 0% | | | | 0% |
|
1 Mile Run
(Check In)
1 Mile Recovery Run | | 0% | | | | 0% |
|
1 MILE RUN OUTSIDE
(Time, ENDURANCE)
1 mile outside run.
Please post your time as MM:SS. | | 0% | | | | 0% |
| 1st | 08:48 Rx | Angela C Fri, Jan 12, 2024 | | 2nd | 8:41 | Alice Thu, May 4, 2017 | | 1st | 6:29 Rx | Nick T Fri, Aug 2, 2019 | | 2nd | 6:46 Rx | Adam D Sat, Mar 21, 2020 | | 3rd | 6:48 Rx | Mason M Fri, Jun 2, 2023 |
|
1 RM
(Weight)
20 minutes to establish a 1 RM of:
Split Jerk
THEN:
AMRAP for 10 minutes of:
15 Squats
10 Spider Push Ups
5 C2B Pull Ups | | 0% | | | | 0% |
| 1st | 190 - 5 ends - 13 squat - red band Rx | Shelli A Mon, Feb 8, 2016 | | 2nd | 105 / 5+3 PU Rx | Emily Ba Mon, Feb 8, 2016 | | 1st | 275 / 7rds Rx | Luke Sy Mon, Feb 8, 2016 | | 2nd | 175 / 6 +1 pu Rx | Ben Ba Mon, Feb 8, 2016 | | 3rd | 165 / 4 + 3 c2b Rx | Jake L Mon, Feb 8, 2016 |
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1 RM Clean + Jerk
(Weight)
1 RM Clean + Jerk
Suggested Rep Scheme
Power + Squat Clean / 1 Jerk
3 + 2 @30-50%
3 + 2 @60%
1 + 2 @70%
Clean + Jerk
1 @80%
1 @87.5%
1 @95%
1 @101-105% | | 0% | | | | 0% |
|
1 RM Push Jerk
(Weight)
20 Minutes to achieve a 1 RM Push Jerk | | 0% | | | | 0% |
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1 RM Snatch
(Weight)
1 RM Snatch | | 0% | | | | 0% |
|
1.5 Mile Run Outside
(Time)
Post time in MM:SS | | 0% | | | | 0% |
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10/14/17 Partner
(Time)
800m run together with med ball - 20/14
50 DL 185/115 - one partner holds the same weight while the other lifts
100 AB MAT SIT UP - one partner holds bent arm plank while the other works
10X100M FARMERS CARRY WITH PLATES - 45/25 - partner holds KB while other partner works - 53/35
800m run together with med ball 20/14 | | 0% | | | | 0% |
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1000M Row
(Time, ENDURANCE)
Row 1000 Meters | | 0% | | | | 0% |
|
100m Run
(Time)
Run 100 meters | | 0% | | | | 0% |
|
11/30/19
(Time)
10-9-8-7-6-5-4-3-2-1
Devils press
Sit ups
Goblet squats
10/8 cals on bike or rower after every set | | 0% | | | | 0% |
|
12 Days Warm-Up
(No Results Tracked)
8 PVC Pass throughs, figure 8s, leg swings
5 Inch worm to down dog to seal
200 M run
10 box step ups / 5 box jumps
5 med ball cleans / 5 med ball thrusters
5/5 around the worlds / 5 wall balls
5 KB hikes / 5 Russian KB swings
5 scap pulls
5 scap retracts
3 knee raises
3 toes-to-eyes
3 toes-to-bar
2 plank holds
2 half wall walks
1-2 full wall walks
3 deadlifts
3 hang high pulls
3 hang muscle pulls
3 hang power cleans
3 strict press
3 push press
3 push jerks
3 front squats
3 thrusters
build bar and warm up single unders/crossovers | | 0% | | | | 0% |
|
12 Min AMRAP - Wallballs/Deadlifts/Power Cleans
(Reps)
15 Wallballs 20#
10 Deadlift 115#
5 Power Clean 115# | | 0% | | | | 0% |
|
15 - 10 - 5
(Time)
15 - 10 - 5 of:
Hang Power Cleans #135/95
ABMAT Sit Ups
THEN:
15 - 10 - 5
Power Clean #135/95
Hip Extensions | | 0% | | | | 0% |
|
2/9/19
(Time)
Cash In
Partner Cash In
50 KBS 53/35
2000 meter row
Rest 3 min
10min AMRAP
5 Deadlift 75/55
10 Push Press 75/55
15 Slam Ball 30/25
Rest 3 Min
Partner Cash Out
50 KBS 53/35
2000 M Row | | 0% | | | | 0% |
|
2000m Row
(Time, ENDURANCE)
Row 2000 Meters | | 0% | | | | 0% |
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2016 Valentines WOD
(Time)
EMOM Until??
1 Push Press #115 / 75
1 Burpee
Every minute add 1 Push Press and 1 Burpee until FIRST PERSON fails. (Score is total points)
Rest 10 Minutes:
THEN:
6 RFT of:
5 Power Cleans #135 / 95
10 Pull-ups
Run 200 meters
One partner completes a round while one rests. | | 100% | | | | 0% |
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2021 Pull Up Progression
(No Results Tracked)
1 x Max effort Pull Up (Can be VRR)
2 x 5 Bent Over Row #75 / 45 (no Kip)
2 x Dead Hang 15/30/15 sec (From the Rig) Rest 30 seconds between sets. | | 0% | | | | 0% |
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