Anzac Day workout
“MURPH”
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run
10 x 2min Amrap
20 cal Assault bike
Sled Push (as far as possible for what ever time you have left in the 2 minutes).
rest 2 minutes between rounds.
Squat clean 5×3 (build to a heavy triple)
Split Jerk 5×2 (build to a heavy double)
5 rounds for time
300m row
50 double unders
3 rope climbs
20sec l-sit hold
5 rounds each for time
500m row or 30cal assault bike
15 Thrusters 40-30kg
1:1 work /rest, each partner does 5 rounds.
Deadlift 3-3-3-3-3
Push press 4-4-4-4
For time
30m double kb front rack lunge (16s)
12 Deadlift (143kg)
12 muscle ups
9 deadlifts (143kg)
9 Muscle ups
6 deadlift (143kg)
6 Muscle ups
30m double kb front rack lunge (16s)