Running warm-up

3 minute slow jog - nasal breathing only then complete 2 rounds of the following: High knees x2Om Butt kick x20m Lateral lunges x20m Front to back leg swings x10/leg Lateral leg swings x10/leg into : 5 x 50m running strides

1-mile Run

Rest

400 m repeats

Upper body prep

3' Nasal only ski or row Then, Mobilty work: Band shoulder dislocate x10 Prone snow angel x10 Bench thoracic spine x10 Yoga push up x10 Activation - 2 sets of : Band pull apart x10 Plyo push up x6 Banded row x10 KB bottom up press x6/arm

BB Push Jerk

Strict Bodyweight Pull-Up

Barbell Bench Press

21-15-9 Hand release push ups V-ups American KB Swing ( 20/24kg) DB hang clean and jerk ( 2 x 15kg)

Lower body prep

3' bike nasal only, Then, Mobility work: World greatest stretch x8/leg 90/90 x10/side Gorilla squat x10 Adductors rock x10 Activation - 2 sets of: Monster band walk x20sec/side Glute bridge w/ band x20 Wall sit x30sec

Back Squat

Barbell Deadlift

1km Row

1000m Row Test ! As fast as you can

bike erg

1 x 40:00

Warm-up

3' Slow jog nasal only Then, 2 rounds of: 15 Air squats 10 push ups 5 Burpees

Murph

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, 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. First posted 18 August 2005. For time: buy in : 1600m Run 20 rounds of 5 Pull-Ups 10 Push-Ups 15 Air Squats Cash out: 1600m Run

Follow the video !

Power Clean

Front Squat

SkiErg

Rest

1 x 5:00

DT

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.Timothy is survived by his wife Megan and one-year old son T.J. First posted 13 April 2009. 5 RFT: 12 Deadlifts 155/105# 9 Hang Power Cleans 6 Push Jerks

Running warm-up

3 minute slow jog - nasal breathing only then complete 2 rounds of the following: High knees x2Om Butt kick x20m Shuffle x20/20m Front to back leg swings x10/leg Lateral leg swings x10/leg into : 5 x 50m running strides

5km Run

Perform a 5k Run as fast as possible

Assault Bike

1 x 10:00

Heroic Warm-up

For Completion

Hyrox competition

For time: Run 1000m Skierg 1000m Run 1000m Sled push 50m (150/100kg) Run 1000m Sled pull (100/75kg) Run 1000m Burpee Broad Jumps 80m Run 1000m Row 1000m Run 1000m Farmer carry (2 x 24 / 2 x 16kg) Run 1000m Sandbag Lunges 100m (20/10kg) Run 1000m Wall balls 100/75 reps (6/4kg) If you are new to hyrox , run only 500m between exercises.