Friday 5-30-25
For load:
3-3-3-3-3
Deadlift
Thursday 5-29-25
ELIZABETH
BENCHMARK
RX
21-15-9 reps for time:
Cleans 135/95
Ring dips
Wednesday 5-28-25
For time:
500-400-300-200-100
Meter row
50-40-30-20-10
AbMat sit-ups
Double-unders
Tuesday 5-27-25
Every 5:00 for 5 rounds:
:30 single-KB goblet hold 70/53
20/15 cal row
10 Russian KB swings 70/53
– Score is the slowest round
Monday 5-25-25
”Murph”
1 mile run
100 pullups
200 pushups
300 squats
1 mile run
20/14 vest
Sunday 5-25-25
Rest Day
Saturday 5-24-25
For time with a partner:
60 synchronized AbMat sit-ups
120/80 calories
60 toes-to-bars
80/56 calories
60 synchronized strict knees-to-elbows
60/42 calories
Friday 5-23-25
15-12-9-6-3 reps for time:
Power cleans 115/75
Push jerks
Box jump-overs 24/20
Thursday 5-22-25
For load:
8-8-8-8-8
Front squat
Wednesday 5-21-25
5 x 2:00 rounds:
6 shuttle runs
Max bar muscle-ups
– Rest 1:00 between rounds.
– 1 shuttle run is 25 ft out and back.