Another good one if you’re preparing to do Murph (or double Murph) on Memorial Day weekend and you don’t want to be completely crushed by it. Did this at the track this morning and managed four rounds plus 400m (I think). WORKOUT — AMRAP in 30 Minutes: 800m Run 20 Push Ups 50 Air SquatsContinue reading ““Murph Ready””
Category Archives: AMRAP
“#MurphPrep”
This one is from @ropeclimb. Workout for Wednesday, May 12th, 2021 — AMRAP in 40 Minutes: 10 Pull Ups 20 Push Ups 30 Air Squats 400m Run It’s a school day. If you don’t have 40 minutes, just cut the time on this one. Also, don’t rip your hands. If your hands are on theContinue reading ““#MurphPrep””
“Body by Burns”
Oh, hey there @meagburns224. Workout for Friday, May 7th, 2021 — Another good Murph prep. If you’re sick of running, feel free to bike or row. If you can’t do pull ups, sub KBS or bent over rows (or something else!). Meag says you have to get 85, but HAN Plan says, set a goalContinue reading ““Body by Burns””
“Beer Butt”
Named by Charlie. Workout for Tuesday, May 4th, 2021 — AMRAP in 20 Minutes: 25 Air Squats 10 Box Jumps (30/24) 5 Clean & Jerks (135/95) Looks fun to me! Have at it. Sub regular or weighted step ups for jumps if needed. If that doesn’t sound cool, maybe try a squat jump or broadContinue reading ““Beer Butt””
“Who’s That Lady?”
HAN Plan is back! Is it bad that we’re starting things off with a stolen WOD? This one was found on the CFNE Instagram story and it looks too fun to pass up. Workout for Monday, April 26th, 2021 — AMRAP in 25 Minutes: 200m Run 1 Round of “Cindy” 3 Power Clean and JerksContinue reading ““Who’s That Lady?””
“Boot Camp, Baby”
Tomorrow I made a boot camp workout for some running friends to do at the track. The idea was to make something accessible to everyone so there’s lots of options. I’m guessing the gang on this blog will go for the “body weight +” option. Workout for Friday, April 9th, 2021 — 30 Minute AMRAP:Continue reading ““Boot Camp, Baby””
“Rope Climb”
You’d think this would have rope climbs but it’s actually a workout from programmers called Rope Climb Training. They can be found on Instagram: @ropeclimb. Workout for Monday, April 5th, 2021 — AMRAP in 5 Minutes: 3 Overhead Squats (115/75) 5 Bar Facing Burpees Rest 1 Minute AMRAP in 5 Minutes: 5 Squat Snatches 5Continue reading ““Rope Climb””
“The Chieftess”
She’s female identifying, uses the she series pronouns, and she will kick your ass. Workout for Wednesday, March 24th, 2021 — 5 Rounds: AMRAP in 3 Minutes of 3 Power Cleans (95/65) 6 Push Press 9 Front Squats *1 Minute Rest Between Rounds **Start each round wherever your left off in the previous AMRAP. ScoreContinue reading ““The Chieftess””
“Jenny”
No workout for me today, but lots of sweating and muscle aches (thanks vaccine #2). My legs have been the most painful. I’m sharing the joy of sore legs with this hero workout. The Rx weight is 45/35 (just the bar). If you don’t have a bar, go light on the dumbbells. You can subContinue reading ““Jenny””
“Long Tall Cindy”
To all the Cindy lovers out there. Workout for Saturday, February 27th, 2021 — AMRAP in 30 Minutes: 5 Pull Ups 10 Push Ups 15 Air Squats 5 Pull Ups 10 Push Ups 15 Air Squats 20 Cal Row In other words, two rounds of Cindy followed by a 20 calorie row. Repeat as muchContinue reading ““Long Tall Cindy””
HAN Plan Workouts 