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.

*Compare to 12.26.2022

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...

3 Rounds for time of:
50 Ft Yoke Carry 500/350
5 Squat Snatch 185/135

2 Rounds for time of:
50 Ft Yoke Carry 500/350
10 Squat Snatch 155/105

For time:
50 Ft Yoke Carry 500/350
20 Squat snatch 135/95

*Rest 5 minutes between each

*Want a 30-day free trial of the Linchpin Private Track? Get full access to warm-ups, scaled options, accessory work, goal times, dumbbell workouts, At-Home workouts, lifting programs, daily videos, stretching, join an AMAZING GLOBAL COMMUNITY on the planet & more. Click on “Private Track" and you will be guided through the...

3 Rounds for time of:
400m run
12 Clean & Jerks, 135/95
2 Rope Climbs, 15 ft.

4 Rounds for time of:
18 Kettlebell Swings, 70/53
15 V-ups
12 Ring Dips

5 Rounds for time of:
20 Wallball Shots, 20/14
5 Bar Muscle-ups

*Rest 5 minutes between workouts
*Compare to 01.25.2021

Or, for a Dumbbell version...

3 Rounds for time of:
400m run
12 Dumbbell Clean & Jerks, 50's/35's
2 Rope Climbs, 15 ft.

4 Rounds for time of:
21 Dumbbell Swings, 50/35
15 V-ups
12 Ring Dips

5 Rounds for time of:
20 Jumping Air Squats
5 Bar Muscle-ups

*Rest 5 minutes between workouts

21-15-9 reps for time of:
Power Clean, 135/95
Bar-facing Burpee

For time:
30 Ring Muscle-ups

3 Rounds for time of:
15 Calories, Air Bike
12 Knees-to-elbows
9 Push Jerks, 155/105

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

21-15-9 reps for time of:
Dumbbell Power Clean, 50's/35's
Bar-facing Burpee

For time:
30 Ring Muscle-ups

3 Rounds for time of:

2 Round for time of:
75 Single-unders
7 Clean & Jerks, 135/95

2 Round for time of:
75 Double-unders
7 Power Snatch, 135/95

2 Round for time of:
50 Running Step Single-unders
5 Clean & Jerks, 185/135

2 Round for time of:
50 Arm Crossovers
5 Squat Snatch, 185/135

*Rest 5 minutes between workouts.
Or, for a Dumbbell version...

2 Round for time of:
75 Single-unders