CFM: Sunday, January 8th, 2017 (Burpee Day = 41) Warm-up: 2 Rounds 200M Row 12 Back Rolls 6 Push-ups Endurance: 300 Double-Unders with a 6-Minute Cap Every Break (or screw up): 6 Jump Squats Workout: 3 Rounds… Read more »
CFM: Saturday, January 7th, 2017 (Burpee Day = 40)
CFM: Saturday, January 7th, 2017 (Burpee Day = 40) Warm-up: 2 Rounds 1-Minute Jump Rope 10 PVC Pass Throughs 5 Slow Push-ups Pre-Game: 8-Minute EMOM Even: Row/Bike 150/120M Odd: 5 Hang Squat Snatches (start empty and add weight)… Read more »
CFM: Friday, January 6th, 2017 (Burpee Day = 39)
CFM: Friday, January 6th, 2017 (Burpee Day = 39) Warm-up: 2-Minute Jump Rope Then Mobilize Pre-Game: 5-Minute AMRAP 10 Push Presses (45/35) 20 Mountain Climbers 30 Second Plank Workout: 21-Minute EMOM Minute 1: 10/8 Calories on the… Read more »
CFM: Thursday, January 5th, 2017 (Burpee Day = 38)
CFM: Thursday, January 5th, 2017 (Burpee Day = 38) Warm-up: 2 Rounds 40 Mountain Climbers 25 Jumping Jacks 10 Rig Squats Pre-Game: 6-Minute EMOM 24 Switches + 3 Power Cleans + 2 Front Squats + 1 Jerk … Read more »
CFM: Wednesday, January 4th, 2017 (Burpee Day = 37)
CFM: Wednesday, January 4th, 2017 (Burpee Day = 37) Warm-up: 2 Rounds 200M Row 15 Super Light American Kettlebell swings 30 Second Plank Pre-Game: 7-Minute AMRAP 500M Run 50 Step-ups (24/20) AMRAP in the Remaining Time: 5 Handstand… Read more »
CFM: Tuesday, January 3rd, 2017 (Burpee Day = 36)
CFM: Tuesday, January 3rd, 2017 (Burpee Day = 36) Warm-up: 2 Rounds 1-Minute Jump Rope 15 Back Rolls 10 Walking Lunge Steps Pre-Game: 8-Minute EMOM Even: 12/9-Calorie Row Odd: 12 Jump Squats with the Wallball (20/14) Workout:… Read more »
CFM: Monday, January 2nd, 2017 (Burpee Day = 35)
CFM: Monday, January 2nd, 2017 (Burpee Day = 35) Warm-up: 2 Rounds 200M Row 30 Second Plank Get Ready to Squat Strength: 8-Minute EMOM 2 X 15 Second Squat Hold (135/85) – From the Rack Workout:… Read more »
Friday – Jun 26th, 2015 [SAMPLE]
Murph Run 1 Mile 100 Pullups 200 Pushups 300 Squats Run 1 Mile You can break up the pullups, pushups, and squats however you like.
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