GPP “Murph” Run 1 Mile 100 Pull-Ups 200 Push-ups 300 Air Squats Run 1 Mile PERFORMANCE “Murph” Run 1 Mile 100 Pull-Ups 200 Push-ups 300 Air Squats Run 1 Mile OPEN “Murph” Run 1 Mile 100 Pull-Ups 200 Push-ups 300 Air Squats Run 1 Mile
GPP Power Clean and Jerk Heavy Single followed by… “Gwen” 3 Minutes Clean and Jerks (95/65) rest as needed 2 Minutes Clean and Jerks (95/65) rest as needed 1 Minute Clean and Jerks (95/65) Score is total repetitions. PERFORMANCE Power Clean and Jerk Heavy Single followed by… “Gwen” 15-12-9: Unbroken Clean and Jerks Score is weight
GPP For Time: 2,000 Meter Row 4 Rounds: 15 Power Snatches (75/55) PERFORMANCE For Time: 2,000 Meter Row 4 Rounds: 15 Power Snatches (75/55) OPEN For Time: 2,000 Meter Row 4 Rounds: 15 Power Snatches (75/55)
GPP 3 Rounds: 10 Power Snatches (95/65) 20 Box Jump Overs (24/20) 30 Wallballs (20/14) PERFORMANCE 3 Rounds: 10 Power Snatches (115/80) 20 Box Jump Overs (24/20) 30 Wallballs (20/14) OPEN 3 Rounds: 10 Power Snatches (115/80) 20 Box Jump Overs (24/20) 30 Wallballs (20/14)
GPP On the Minute x 16 (8 Rounds) Odd Minutes – 200m Run Even Minutes – 3 Power Cleans Athlete’s choice on loading. PERFORMANCE On the Minute x 16 (8 Rounds) Odd Minutes – 200m Run Even Minutes – 3 Power Cleans Athlete’s choice on loading. OPEN On the Minute x 16 (8
GPP AMRAP 25: Teams of 3: 600 Meter Run (200m per athlete) 60/42 Calorie Bike 60 Front Squats Round 1 – 75/55 Round 2 – 95/65 Round 3 – 115/80 Round 4 – 135/95 Round 5 – 155/105 PERFORMANCE AMRAP 25: Teams of 3: 600 Meter Run (200m per athlete) 60/42 Calorie Bike
GPP AMRAP 13: 55 Burpees 55 Pull-ups 55/40 Calorie Row 55 Dumbbell Strict Press (30/20) PERFORMANCE AMRAP 13: 55 Burpees 55 Pull-ups 55/40 Calorie Row 55 Dumbbell Strict Press (35/25) OPEN AMRAP 13: 55 Burpees 55 Pull-ups 55/40 Calorie Row 55 Handstand Push-ups
GPP AMRAP 18: 3 Kettlebells Swings (53/35) 3 Box Jump Overs (24/20) 200m Run 6 Kettlebells Swings (53/35) 6 Box Jump Overs (24/20) 200m Run 9 Kettlebells Swings (53/35) 9 Box Jump Overs (24/20) 200m Run Climbing by 3’s until cap. PERFORMANCE AMRAP 18: 3 Kettlebells Swings (53/35) 3 Box Jump Overs (24/20) 200m
GPP Teams of 3: AMRAP 7 50 Push Press (95/65) 50 Push Press (115/80) AMRAP Push Press (135/95) rest 3 minutes AMRAP 7 50 Front Squats (95/65) 50 Front Squats (115/80) AMRAP Front Squats (135/95) rest 3 minutes AMRAP 7 50 Hang Power Cleans (95/65) 50 Hang Power Cleans (115/80) AMRAP Hang Power Cleans (135/95)
GPP 5 Rounds, On the 4:00 12 Toes to Bar 16 Deadlifts (135/95) 21/15 Calorie Row PERFORMANCE 5 Rounds, On the 4:00 12 Toes to Bar 16 Deadlifts (135/95) 21/15 Calorie Row OPEN 5 Rounds, On the 4:00 12 Toes to Bar 16 Deadlifts (135/95) 21/15 Calorie Row