12.26.2022 | Monster Mash

Half "Murph"
For time:
800m Run
50 Pull-ups
100 Push-ups
150 Air Squats
800m Run

"DT"
5 Rounds for time of:
12 Deadlifts, 155/105
9 Hang Power Cleans, 155/105
6 Push Jerks, 155/105

Amrap 15 minutes of:
50m Farmer's Carry
35 Single-unders
15 Sit-ups

Men: Two 50-lb. dumbbells
Women: Two 35-lb. dumbbells
*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

Half "Murph"
For time:
800m Run
50 Pull-ups
100 Push-ups
150 Air Squats
800m Run

5 Rounds for time of:
18 DB Deadlifts, 50's/35's
14 DB Hang Power Cleans, 50's/35's
10 DB Push Jerks, 50's/35's

Amrap 15 minutes of:
50m Farmer's Carry
35 Single-unders
15 Sit-ups

Men: Two 50-lb. dumbbells
Women: Two 35-lb. dumbbells
*Rest 5 minutes between workouts.

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https://www.roguefitness.com/crossfit-equipment/?a_aid=6058ee46d92c1

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