WOD Archive

May30

Friday, 05.30.25

For Time:
12-9-6-3:
BMU
Double DB Devils Press (35/50)

Post:
10-10-10-10 DL
*After each working set of DL: :30 HS Hold

May29

Thursday, 05.29.25

Front Squat 8-8-6-6-4-4

12 min AMRAP:
15 Front Squats (65/95)
15 T2B
50 DU

May28

Wednesday, 05.28.25

2 Rounds for Max Reps on a Running Clock: 2 min of work at each movement.

Rope Climbs
Double DB Box Step Overs (20/20, 35/50)
SHSPU
Double DB Thrusters (35/50)

*4 min Rest between Rounds

May27

Tuesday, 05.27.25

20 min E2MOM:
Complex:
5 DL
3 Power Cleans
1 Hang Power Clean

With a partner: You Go/I Go
7 min Max Rep Power Cleans (105/155)

May26

Monday, 05.26.25 - Memorial Day Murph

Categories // hero

Memorial Day - Mon. 5/26 - Holiday Schedule 1 class from 10-Noon

For Time:
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run

Options:

-Full Murph

-½ Murph 800m /50/100/150/800m

-Full run for both miles but ½ Murph on the movements: 50/100/150

-Partner Murph: 2 choices: 1. partners can run together & you go/I go reps OR you go/I go the run AND the reps.

TC is 1 hour, but as long as you are out the door on your last run, you may either stop at the TC or choose to finish the last run.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 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.

Wear your RED, WHITE AND BLUE

  murph 200 by 200 i1uvit wod on website

 

May23

Friday, 05.23.25

Back Squat 4-4-4-4

For Time:
20 RMU (Comp: 30)
100 WB (14/20, 9/10’)
150 KBS (35/53)

May22

Thursday, 05.22.25

5-4-3-2-1 DL

15 min AMRAP:
3 DL (Rx: 155/225, Comp: 225/365)
6 T2B
9 BFOB

May21

Wednesday, 05.21.25

Thruster 8-6-4-2-2-2

For Time:
21-15-9
Thrusters (75/115)

*After Each set: 60’ HSW

May20

Tuesday, 05.20.25

12 min EMOM:
1 Power Snatch
-regrip-
1 Squat Snatch

2 RFT:
70 DU
30 AMSU
10 Power Snatch 95/135 (Comp: Squat Snatch)

May19

Monday, 05.19.25

On 35 min Clock:
1000 m Run

If planning on ½ or partner Murph for Memorial Day:
35 Pull Ups
65 Push Ups
115 Air Squats

If planning on full Murph:
65 Pull Ups
125 Push Ups
175 Air Squats

IRT: Max distance Run, with a max of 1600m

**IF planning a vest for Murph then wear it!

May16

Friday, 05.16.25

Age Group Workout #3: With a Partner: You go/I go

3 RFT:
30’ HSW
30 Pull Ups
30 Lateral Burpee Over DB (35/50)
30 T2B

*20 min TC

May15

Thursday, 05.15.25

All Semifinal Workouts: Heavy Isabel
For Time:
30 Snatches

Here are the breakdowns by age groups:

65+: (75/115)
14-15, 60-64: (85/135)
16-17, 50-59: (105/155)
40-44: (145/185)
35-39: (145/215)
Indy: (155/225)

*10 min TC

May14

Wednesday, 05.14.25

AG Semis Event 4:
150’ Single DB OH Walking Lunge (35/50)
50 Alt. Arm DB Snatch (35/50)
50 Box Jump Overs (20/24)

Post Core: 10-12 min to complete as many rounds for QUALITY:
20 Flutter Kicks
10 sec Hollow Hold
20 Russian Twist with MB
10 MB to Sky Sit Ups
1 min Rest

May13

Tuesday, 05.13.25

Deadlift 5-5-5-5-5

12 min AMRAP:
6 HSPU (Comp: SHSPU)
12 DL (Rx: 125/185, Comp: 165/245)
24 Box Step Ups (20/24)

May12

Monday, 08.12.25

Murph Prep:
30 min AMRAP:
400m Run
10 SPU
25 Push Ups
50 Air Squats

[12 3 4 5  >>