Workout of the Day April 30, 2026
Thursday April 30, 2026 Specialty Bar Bench Press4-3-2-1-1-1-2-3-4 Seal Row8-8-8-8 DB Pull-over12-12-12-12 Band Tricep Pressdown100 Photo of the Day Build in load on the sets of 4-3-2-1-1-1. Lower the weight for 2-3-4, but 2-3-4 should be heavier than 4-3-2.
Workout of the Day April 29, 2026
Wednesday April 29, 2026 Back Squat3-3-3-3-3 Back Rack Backstepping Lunge6-6-6/side Nordic Curl3 x 6 4 Sets OTmin.:30 Hollow Body Banded Pressdowns Photo of the Day Congrats to Jess for running the Eugene Marathon!
Workout of the Day April 28, 2026
Tuesday April 28, 2026 5 Rounds for time:50 Double-unders12/9 Calorie Echo Bike3-6-9-12-15 Clean & Jerks (115/80) Photo of the Day This workout is a repeat from last week but with a twist!
Workout of the Day April 27, 2026
Monday April 27, 2026 Murph Prep Week 2 of 5 4 Sets OT5min.600m RunAMRAP in remaining time:Strict Pull-upsPush-upsAir Squats -You choose the rep scheme for your pull-ups, push-ups, and squats: 2-4-6, 3-6-9, 4-8-12, or 5-10-15. Pick a variation that allows you to move with excellence and consistency through your strict pull-ups and push-ups. Photo of […]
Workout of the Day April 25, 2026
Saturday April 25, 2026 10:00 EMOMA. 20/16 Cal SkiB. 12 Toes to Bar 10:00 EMOMA. 20/16 Cal RowB. 6 Sandbag or D-ball Cleans Photo of the Day For the Ski and Row, adjust calories as needed to be able to complete in 1 minute on all sets.
Workout of the Day April 24, 2026
Friday April 24, 2026 Partner Workout 4 Rounds for time:400m Run40 DB Snatches (60/40)20 Burpee Box Jump-overs (24″/20″) Photo of the Day Both partners complete the run each round. Partners split the DB snatches and burpee box jump-overs any way they’d like. One works, one rests.
Workout of the Day April 23, 2026
Thursday April 23, 2026 10 Sets OT2:305 Bench Press (build)1 Legless Rope Climb Photo of the Day Build in load as movement allows! If you are working towards a legless rope climb, try rope pull ups or even getting hand over hand one time!
Workout of the Day April 22, 2026
Wednesday April 22, 2026 Back Squat4-4-4-4-4 Back Rack Backstepping Lunge8-8-8/side Glute Ham Raise3×10 Single Leg Hip Flexor Sit-ups (on bench)3 x 8/side 6:00 EMOMA. Med Ball TwistB. Banded Hip Flexor March Photo of the Day Fight to hold position through the sticking point!
Workout of the Day April 21, 2026
Tuesday April 21, 2026 5 Rounds for time:50 Double-unders12/9 Calorie Echo Bike15-12-9-6-3 Clean & Jerks (115/80) Photo of the Day Keep the bar close during barbell cycling!
Workout of the Day April 20, 2026
Monday April 20, 2026 Murph Prep Week 1 of 5 For Time:400m Run4 Rounds of 3-6-9 Strict Pull-ups, Push-ups, Squats400m Run3 Rounds of 4-8-12400m Run2 Rounds of 5-10-15400m Run3 Rounds of 4-8-12400m Run4 Rounds of 3-6-9400m Run Photo of the Day Never miss a Monday during Murph prep!