WORKOUT WOCHENPLAN

Don’t stop when you are tired, stop when you are done

Montag

MOD3161

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Samstag 30.05.2026
“MURPH”

BOOT CAMP

LONG BEACH (Calories)

In teams of 2:

5 x 6:00 AMRAP:

“X” Movement Reps

Bike Calories in Remaining Time

Round 1: 100 Wallballs

Round 2: 80 Push-ups

Round 3: 600 m Run Together (4 small laps)

Round 4: 40 alt. Hang DB Snatch

Round 5: 20 Ring Muscle-Ups*

Score: Total Bike Calories

L1: 14/8 lbs WB, 15/10 kg DB

L2: 20/14 lbs WB, 22,5/15 kg DB

L3: 20/14 lbs WB, 30/22,5 kg DB

*RMU scaling:

Reduce Reps
BMU
Banded RMU
Ring Rows + Ring Dips

One partner works at a time.

Switch out however you'd like (excepst on the run). Choose weights/reps/variations that allow you to complete each station in about 3 minutes or less, giving you roughly equal time on the bike each round.

Dienstag

MOD3162

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Samstag 30.05.2026
“MURPH”

STRENGTH

Bench Press (5RM @ 85-85%)

warm up every 2 Min:

5 @ 40%

3 @ 50%

3 @ 60%

3 @ 70%

2 @ 80%

1 @ 90%

rest 3 Min, then hit your 5RM @ approx. 85-87%

WOD

Metcon (AMRAP - Rounds and Reps)

AMRAP 15 Minutes:

10 DB Floor Press

20 dbl. DB Front Squats

30 MB Sit Ups

L1: 14/8 lbs ; 2x 15/10 kg

L2: 20/14 lbs ; 2x 22,5/15 kg

L3: 20/14 lbs ; 2x 30/22,5 kg

Weightlifting

Warm-up

3 Rounds @ empty bar:

5 × Muscle Clean
5 × Front Squat (2 Sek Pause)
5 × Strict Press
5 × Push Press
3 × Tall Clean

Technique Complex (Weight)

1 Clean Pull

1 Hang Clean

1 Front Squat

1 Push Jerk

3 sets every 2 Min @ 50, 55, 60%

Clean and Jerk (Weight)

Every 1:45

1 @ 60%

1 @ 65%

1 @ 70%

1 @ 75%

1 @ 80%

Clean and Jerk (Weight)

10 Rounds, every 2 Min

1 C&J @ 85-88%

Finisher

Front Squat (4x3 @ 75-80% every 2 Min)

may use ricks.

Mittwoch

MOD3163

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Samstag 30.05.2026
“MURPH”

ENGINE BUILDING

Metcon (Time)

In Teams of 2, for time:

100/80 cal ROW

100 Wallballs

75 DB Hang Cleans

50 T2B

75 DB Hang Cleans

100 Wallballs

100/80 cal ROW

Time Cap: 40 Minutes

L1: 14/8 lbs ; 2x 15/10 kg

L2-3: 20/14 lbs ; 2x 22,5/15 kg

Donnerstag

MOD3164

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Samstag 30.05.2026
“MURPH”

Weightlifting

Power Snatch (5-4-3-2-1 every 2 Min)

work up to a heavy PS.

WOD

Metcon (Time)

For Time:

2 Rounds of:

10 Snatches w1

12 Push Ups

then, 2 rounds of

10 Snatches w2

12 Push Ups

Time Cap: 15 Minutes

L1: 70% ; 50%

L2: 52/35 kg ; 35/25 kg

L3: 80/56 kg ; 52/35 kg

Gymnastics

PU / C2B / BMU / RMU (AMRAP - Rounds and Reps)

Gymnastics for all fitness levels!

Warm Up:

Lat Pull Down

Superman Hold

Technik:

Kip Swing

Lat Pulls

Kipping Pullups / Butterfly / C2B / BMU / RMU

Strength:

8 rounds every 1:30 min

8-10 Strict PU / Inverted Ring Rows

8-10 Bench Press (50-60%)

Mobility

Freitag

MOD3165

SAVE THE DATE
Samstag 30.05.2026
“MURPH”

GAMEDAY

Dork (Time)

6 Rounds for Time
60 Double-Unders
30 Kettlebell Swings (1.5/1 pood)
15 Burpees
Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.

He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase.

He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members.
https://crossfit.com/workout/2018/10/10#/comments

Time Cap: 25 Minutes.