This workout (the running version) is a workout that is done in many CrossFit gyms every year on US Memorial Day to remember one of the military heroes Lt Michael Murphy.
We originally posted this workout  on Memorial Day - 05/29/2017 and again in 2018 on 05/28/2018. Check your score if you did this version before!
We truly appreciate and recognize the sacrifices made by all of our servicemen and women.

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Morning Coffee, Down Dog Flow
Post: Hips, Chest Opener, Hips

PROGRAM A

PROGRAM A

WORKOUT

For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run

If you have a 20# vest or body armor, wear it.

In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.

There are several ways you can do this workout -
We HIGHLY recommend that MOST of you do Half Murph - which is

Run 800 m
50 Pull Ups
100 Push Ups
150 Squats
Run 800 m

And even then to perform the workout broken up as:

Run 800 m
10 Rounds of:
5 Pull Ups
10 Push Ups
15 Squats
Run 800 m

Do it as written with or without a vest.  Only wear a vest if you feel you can do this workout in about 40 min or less without it.

You can also wear a lighter vest!  Women the RX Vest is 14# either way.

You can also break up the reps into "Cindy" rounds (5-10-15 as listed above) if you would like, because it will make the rounds more manageable.

So instead of doing 100-200-300 straight through, you will do 20 Rounds of 5 pull ups, 10 push ups, 15 squats.

We are not in the camp of "you must do this in order - in a vest - in order to pay respect."  I don't think any of our fallen heroes need you to injure or wreck yourselves in order to pay respect.  Just doing the workout is plenty in our opinion.

For the pull ups you can do, strict, kipping, jumping or ring rows/TRX rows.

You may scale the push ups to the knees if you need to.

For the squats don't get sloppy.  But back and down.  Heels down.  Knees out.  Belly tight and chest up.  Get the butt lower than the knees at the bottom.  Stand tall at the top.

Happy Memorial Day!

PROGRAM C

WORKOUT

Program C MURPH!

Row 2000 meters OR Bike 100 Cal (Men) or 75 Cal (Women)
100 Pull Ups
200 Push Ups
300 Squats
Row 2000 Meters or Bike 100 Cal (Men) or 75 Cal (Women)

If you have a weight vest - wear it!

There are several ways you can do this workout -

We HIGHLY recommend that MOST of you do Half Murph - which is

Row 1000 Meters
or
Bike 50 Cal Men / 40 Cal Women
50 Pull Ups
100 Push Ups
150 Squats
Row 1000 Meters
or
Bike 50 Cal Men / 40 Cal

And even then to perform the workout broken up as:

Row 1000 Meters
or
Bike 50 Cal Men / 40 Cal
10 Rounds of:
5 Pull Ups
10 Push Ups
15 Squats
then
Row 1000 Meters
or
Bike 50 Cal Men / 40 Cal

Do it as written with or without a vest.  Only wear a vest if you feel you can do this workout in about 40 min or less without it.

You can also wear a lighter vest!  Women the RX Vest is 14# either way.

You can also break up the reps into "Cindy" rounds (5-10-15 as listed above) if you would like, because it will make the rounds more manageable.

So instead of doing 100-200-300 straight through, you will do 20 Rounds of 5 pull ups, 10 push ups, 15 squats.

We are not in the camp of "you must do this in order - in a vest - in order to pay respect."  I don't think any of our fallen heroes need you to injure or wreck yourselves in order to pay respect.  Just doing the workout is plenty in our opinion.

For the pull ups you can do, strict, kipping, jumping or ring rows/TRX rows.

You may scale the push ups to the knees if you need to.

For the squats don't get sloppy.  But back and down.  Heels down.  Knees out.  Belly tight and chest up.  Get the butt lower than the knees at the bottom.  Stand tall at the top.

Happy Memorial Day!

SHIFT WARM UP

Simple SHIFT Warm Up

3 Rounds
20 Taps
10 Skip Overs
10 Toe Touches
3 No Push Up Inchworm
5 Push Up / Knee Push Up
2 Lunge with Twist Right
2 Lunge with Twist Left
10 Air Squats

Increase speed each round!

SHIFT WORKOUT

10 Rounds
5 Ring Rows or Swings
7 Push Ups
9 Squats
20 Taps

If doing swings use:

Men: Around 25-40#
Women: 10-25#

NOTES:

For this workout you can choose between the rows or the swings based on what equipment you have available today.

For the rows - remember that the more parallel to the ground you are the more difficult these become.  We always want to start with straight arms and pull our body all the way up to touch the rings or bands that we are using.  You may also use stretch bands that pull TO YOU!

If you are choosing the swings you will hold either one dumbbell or your kettlebell with both hands at the waist.  The heels are about shoulder width apart.  Keep the heels down and bend the knees slightly.  Keep the arms long as you hinge at the hips.  Keep the back flat and chest up!  From that position you will stand hard and fast using the power from the legs to make the kb weightless.  Guide it with the arms to just about eye level.  Allow gravity to bring it back down, making sure you don't collapse or round through the back.

For the push ups you may do these on the feet, on the knees, or elevate on a box or bench.  You will come all of the way down and touch your chest at the bottom.  Come all of the way up to lock out at the top.  Keep the belly tight - no sagging or super high hips!

For the squats you will stand with the feet shoulder width apart.  Heels are down.  Reach the butt back and down and drive the knees up.  Keep those heels down and fight to keep the chest tall.  If you can - you will get the butt all of the way below the knees at the bottom.  If you are unable to keep a good position that low or are unable for injury reasons you may squat to a target that is a bit higher.

You may also choose to squat using assistance like a pole or a chair to hold on to.

For the taps you will simply jump and tap one toe at a time on an object.  It could be a step or a dumbbell - anything works!  Each toe tap counts as a rep!

If you did Murph yesterday and are super sore - this is a good little mover just to get the blood flowing.  Don't be afraid to take a rest day if you need it.

ACCESSORY WORKOUTS THAT WORK WELL TODAY
PRE - POWER - OLY
POST - SOGO
EITHER -

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Spine Strengthening, Warm Up Flow
Post: Lower Back Release, Hamstrings

PROGRAM A

PROGRAM A

WARM UP

Full Body Simple Warm UP!

5-10 reps of quality movement through each

10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

WORKOUT

AMRAP 12 Min
(As Many Rounds and Reps as Possible in 12 Min)

2 Dumbbell Snatch (Alternating)
20 Mountain Climbers
4 Dumbbell Snatch
20 Mountain Climbers
6 Dumbbell Snatch
20 Mountain Climbers
8 Dumbbell Snatch
20 Mountain Climbers
...

Keep adding 2 Dumbbell Snatch for as far as you can get - as many total reps as possible in 12 min.

RX Men: 40# DB
RX Women: 25# DB

RX+ Men: 50# DB
RX+ Women: 35# DB

Score: Total Reps of Dumbbell Snatch Only
Goal: Through the round of 18 DB Snatch +

NOTES:

If you did a full Murph -
you don't need to be a hero and do RX+.  Just move with the RX weight today.

For the single DB power snatch the dumbbell will start on the ground.  You will have your feet under your shoulders with the dumbbell between the feet and the heels down.    You will have a hinge at the hip and a bend at the knee.  Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear.  In the catch the heels are down, knees out, chest up.  Stand to finish.  Alternate hands with each rep.

Scale the snatch to a hang or a DB/KB swing if unable to keep a flat back when pulling from the floor.

For the mountain climbers, start in a plank position like the top of a push up.  Hands just outside shoulders. Keep your belly tight. Bring one knee in toward the chest.  Step or jump that foot back as the other knee comes up.  Keep your butt in line with your shoulders. Every time a knee comes up it counts as a rep.  So right knee = 1 rep.  Left knee = 1 rep.

PROGRAM B

PROGRAM B

WARM UP

Full Body Simple Warm UP!

5-10 reps of quality movement through each

10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

WORKOUT

AMRAP 12 Min
(As Many Rounds and Reps as Possible in 12 Min)

2 Plate Ground to Overhead
20 Mountain Climbers
4 Plate Ground to Overhead
20 Mountain Climbers
6 Plate Ground to Overhead
20 Mountain Climbers
8 Plate Ground to Overhead
20 Mountain Climbers
...
Keep adding 2 Plate Ground to Overhead for as far as you can get - as many total reps as possible in 12 min.

RX Men: 45# Plate
RX Women: 25# Plate

Score: Total Reps of Plate Ground to Overhead Only
Goal: Through the round of 18 Plate Ground to Overhead +

NOTES:

12 minutes feels a lot longer when we are following an ascending rep ladder!  So don't get crazy out of the gate.

Stick with an initial pace on the ground to overheads at which you still be unbroken by the round of 10.

If you did a full Murph - ups don't need to be a hero and do RX+.  Just move with the RX weight today.

The plate ground to overhead is just that.  You will have a plate in your hands between the feet.  Keep the chest up and weight in the heels.  Bend the knees slightly and hinge at the hips.  Arms are long and straight.  Stand with the plate by driving the heels into the ground and lifting the chest.  Keep the back flat.  Once past the knees you will almost jump.  Shrug the shoulders and allow the momentum to bring the plate up as you guide it in a partial swing, but not allowing the plate to get too far away in motion.  Finish with a press to lockout with the biceps by the ears and the belly tight.

When lowering the plate DO NOT GET SLOPPY!  Keep the heels down and keep the back flat.  Lower under control back to the ground.

For the mountain climbers, start in a plank position like the top of a push up.  Hands just outside shoulders. Keep your belly tight. Bring one knee in toward the chest.  Step or jump that foot back as the other knee comes up.  Keep your butt in line with your shoulders. Every time a knee comes up it counts as a rep.  So right knee = 1 rep.  Left knee = 1 rep.

PROGRAM C

PROGRAM C

WARM UP

Full Body Simple Warm UP!

5-10 reps of quality movement through each

10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

WORKOUT

AMRAP 12 Min
(As Many Rounds and Reps as Possible in 12 Min)

2 Sandbag to Shoulder
20 Mountain Climbers
4 Sandbag to Shoulder
20 Mountain Climbers
6 Sandbag to Shoulder
20 Mountain Climbers
8 Sandbag to Shoulder
20 Mountain Climbers
...

Keep adding 2 Sandbag to Shoulder for as far as you can get - as many total reps as possible in 12 min.

No RX or RX+ - Just use what you've got

Score: Total Reps of Sandbag to Shoulder Only.
Goal: Through the round of 16 Sandbag to Shoulder +

NOTES:

If you did a full Murph yesterday, we recommend you choose Program A or B to give your biceps a break.  Even if you don't feel too sore, we've all felt that 2 day delay.  So allow your body to recover!

12 minutes feels a lot longer when we are following an ascending rep ladder!  So don't get crazy out of the gate.

Stick with an initial pace at which you still be unbroken on the bag to shoulder by the round of 10.

For the sandbag to shoulder you will start with the bag between the feet.  Heels are down, knees are bent, chest up and back flat.  There is a hinge at the hip so that the chest is over the bag and if possible you will get your forearms under your bag.  This is especially important if the bag has no handles/is on the heavier side for you.

Stand by driving through the heels and lifting the chest as you pull the bag/ball into the body.  Stand up hard and fast and extend the hips and knees.  This will create momentum to send the bag up to the shoulder.  Avoid a massive lean back.  Keep the belly tight as you extend!

For the mountain climbers, start in a plank position like the top of a push up.  Hands just outside shoulders. Keep your belly tight. Bring one knee in toward the chest.  Step or jump that foot back as the other knee comes up.  Keep your butt in line with your shoulders. Every time a knee comes up it counts as a rep.  So right knee = 1 rep.  Left knee = 1 rep.

This version of the workout today would be great for anyone who is wrecked from Murph but wants to move.

SHIFT WARM UP

Full Body Simple Warm UP!

5-10 reps of quality movement through each

10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

SHIFT WORKOUT

AMRAP 10 Min
(As Many Rounds and Reps as Possible in 10 Min)
8 Hang Dumbbell Snatch (Alternating)
12 Mountain Climbers

Idea weight for Men: 25-40# Single Dumbbell/ KB
Idea weight for Women 10-25# Single Dumbbell/KB

Score: Total Number of Completed Rounds + Any Additional Rest
Goal: 8 Rounds +

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE - OLY
POST - SOGO - BUTTS AND GUTS
EITHER -

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Pigeon Stretch, Couch Stretch
Post: Shoulders, Cool Down Flow

PROGRAM B

PROGRAM B

WARM UP

Full Body Simple Warm UP!

5-10 reps of quality movement through each
10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

Overhead Warm Up

1 minute bandy lat stretch (right)
1 minute bandy lat stretch (left)

With empty barbell or PVC pipe:
2 minute Front Rack mobility from the back rack position
Rotate both elbows forward to front rack position (pause and hold)
Rotate left elbow forward to front rack (pause and hold)
Rotate right elbow forward to front rack (pause and hold)

3 SETS: build lightly each set
5 Strict press
5 Dip to shrug
5 Push press
5 Push jerk

WORKOUT

EMOM 15 Minutes
(Every Minute on the Minute for 15 Minutes)

8 Push Press
6 DB Step Up Over / or BB Step Up

RX Men: 75# Bar, 40# DBs (if using for step up overs)
RX Women: 55#, 25# DBs (if using for step up overs)

RX + Men: 95#, 40# DBs, 10/8
RX + Women: 65#, 25# DBs, 10/8

Score: Don't worry too much about this one.  Just count every successfully completed round as a round.  And subtract any minutes you took off or didn't make it.
Goal: Make all 15 minutes - but make it challenging.

PROGRAM A

PROGRAM A

WARM UP

Full Body Simple Warm UP!

5-10 reps of quality movement through each
10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

Overhead Warm Up

1 minute bandy lat stretch (right)
1 minute bandy lat stretch (left)

With empty barbell or PVC pipe:
2 minute Front Rack mobility from the back rack position
Rotate both elbows forward to front rack position (pause and hold)
Rotate left elbow forward to front rack (pause and hold)
Rotate right elbow forward to front rack (pause and hold)

3 SETS: build lightly each set
5 Strict press
5 Dip to shrug
5 Push press
5 Push jerk

WORKOUT

EMOM 15 Minutes
(Every Minute on the Minute for 15 Minutes)
8 Push Press
6 DB Step Up Over / or BB Step Up

RX Men: 75# Bar, 40# DBs (if using for step up overs)
RX Women: 55#, 25# DBs (if using for step up overs)

RX + Men: 95#, 40# DBs, 10/8
RX + Women: 65#, 25# DBs, 10/8

Score: Don't worry too much about this one.  Just count every successfully completed round as a round.  And subtract any minutes you took off or didn't make it.
Goal: Make all 15 minutes - but make it challenging.

NOTES:

EMOMs are a great tool for training the mental capacity for work.  Dig in but try to stay relaxed and focused in the first 5 rounds.  The middle 5 will test you. And the last five is where you dig deep and just get the work done!

Each round should take 30-40 seconds.  If you are finishing super fast, increase the reps on the step overs to 8 or 10.

For Dumbbell step up and overs you can hold the dumbbells at your waist or on your shoulders. Make sure you step up with your foot completely on the box.  Drive out of the heel for each rep and avoid the knee caving in.  You may step off of the front if you are comfortable or turn around on top of the box and step off that way.

For the box height roughly 24" for fellas and 20" for ladies. If you don't have a box, use a bench, if you don't have a bench, you can step up on to a stair as you would a normal step up or use a stack of plates.

Nothing to step on at all!  Sub lunges!

Feel free to lower the weight all of the way down to nothing if you need to!

PROGRAM C

PROGRAM C

WARM UP

Full Body Simple Warm UP!

5-10 reps of quality movement through each
10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

Dumbbell Shoulder Warm Up

10 Arm Circles Right
10 Arm Circles Left
10 Double Arm Circles
10 Scarecrow Press
10 Band Pull Aparts
60 Second Banded Lat Stretch Right
60 Second Banded Lat Stretch Left
10 Single DB Goblet Press
5 Alternating Press + Press (Press Right, Press Left, Both)
5 Push Press
5 Push Jerk

WORKOUT

EMOM 15 Minutes
(Every Minute on the Minute for 15 Minutes)

8 Sandbag Push Press
6 Sandbag Step Up Over

Sandbag weight - use what you've got.  If it's super heavy adjust reps accordingly.

RX + Men: 10/8
RX + Women: 10/8

Score: Don't worry too much about this one.  Just count every successfully completed round as a round.  And subtract any minutes you took off or didn't make it.
Goal: Make all 15 minutes - but make it challenging.

NOTES:

EMOMs are a great tool for training the mental capacity for work.  Dig in but try to stay relaxed and focused in the first 5 rounds.  The middle 5 will test you. And the last five is where you dig deep and just get the work done!

Each round should take 30-40 seconds.  If you are finishing super fast, increase the reps on the step overs to 8 or 10.

For the push press you will have your sandbag on the biceps with the elbows high.  Feet are between hip and shoulder width apart.   Chest up.  Belly tight.  Dip keeping the heels down and allowing the knees to come forward.  Reach the hips back slightly but keep the chest lifted.

Stand up hard and fast.  Pop the sandbag off of the biceps and finish with a press straight to lock out.  Biceps by the ears.  Standing tall.  Locked out elbows.  Belly tight.

For these step up and overs hold the sandbag on your shoulder.  Make sure you step up with your foot completely on the box.  Drive out of the heel for each rep and avoid the knee caving in.  You may step off of the front if you are comfortable or turn around on top of the box and step off that way.

Ideally, alternate your stepping leg.

For the box height roughly 24" for fellas and 20" for ladies. If you don't have a box, use a bench, if you don't have a bench, you can step up on to a stair as you would a normal step up or use a stack of plates.

Nothing to step on at all!  Sub lunges!

Feel free to lower the weight all of the way down to nothing if you need to!

SHIFT WARM UP

Simple SHIFT Warm Up

3 Rounds
20 Taps
10 Skip Overs
10 Toe Touches
3 No Push Up Inchworm
5 Push Up / Knee Push Up
2 Lunge with Twist Right
2 Lunge with Twist Left
10 Air Squats

Increase speed each round!

Dumbbell Shoulder Warm Up

10 Arm Circles Right
10 Arm Circles Left
10 Double Arm Circles
10 Scarecrow Press
10 Band Pull Aparts
60 Second Banded Lat Stretch Right
60 Second Banded Lat Stretch Left
10 Single DB Goblet Press
5 Alternating Press + Press (Press Right, Press Left, Both)
5 Push Press
5 Push Jerk

SHIFT WORKOUT

5 Times Through Repeat
3 Rounds
8 DB  Press Right
8 DB Press Left
6  Step Up Over

Rest 1 Min after 3 rounds each time

Idea weight for Men: 25-40# DB/KB
Idea weight for Women: 12-24# DB/KB

So you go through it 3 times THEN rest 1 min.  Repeat that rotation a total of 5 times (15 rounds of 8/8/6)

Score: Total Time
Goal:  Under 20 Min including rest.

Jeb-

It's just a strict press for shift and they can do it seated or standing.  The step up overs are with no weight and just at a height that is challenging but they are comfortable with.  If they don't have something to go up and over - have them just do a step up only.

If they are feeling legit they can hold their weight for step up overs.

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE - POWER
POST -
EITHER - GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up, Pigeon Stretch
Post: Shoulder Stretch, Neck and Shoulder Reliever, Hips

PROGRAM B

PROGRAM B

WARM UP

Running Warm Up

In 50' Sections:
Karaoke
Up & Overs
Knee-to-stomach
Samson lunge
Buttkickers
High knees
Toes in walk
Toes out walk
High skips

SQUAT WARM UP

HEEL SIT- 60 SECONDS
LUNGE HOLD- 30 SECONDS  EACH LEG
SAMSON LUNGE- 30 SECOND HOLD (EACH SIDE)
PIGEON GLUTE STRETCH- 30 SECOND HOLD EACH SIDE
ASSISTED SQUAT HOLD- 60 SECONDS

Pull Up Warm Up

PASS THROUGHS- 10 REPS
BAND PULL APARTS- 10 REPS
BANDED LAT STRETCH- 30 SECOND HOLD EACH SIDE
SHOULDER OPENER- 30 SECOND HOLD
SCAP PULL UPS- 10 REPS

WORKOUT

15 MIn AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
18 Front Squats
Run 200 Meters
12 Toes to Bar / V-Ups

RX Men: 95#
RX Women: 65#

RX + Men: 115# +
RX + Women: 75# +

Score Total Number of Completed Rounds + Any Additional Reps
Goal: 4 Rounds +

NOTES:
Oh yeah - #blamejeb

Try to keep the front squats to 2 sets.  MAYBE 3 in the later rounds. Use the run to flush out the legs and control your breathing so you can be semi-fresh for toes to bar. Go 2-3 sets on the toes to bar, if you need to break it up further from the start, consider knee ups or V-ups.

For these squats, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high!  Keep the chest up, but do not overextend the back.  Keep the belly tight!

Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee.  Do not collapse in this position.  Do not go so low that the back starts to round.

For the run, stay light on your feet and fall forward.

To stand, lead with the chest and elbows - keeping the bar on the shoulder and not out in front.  Stand fully for each rep.

For the toes to bar you will do just that.  Use the kip swing.  Press against the bar.  Hinge at the hips and bring the toes up to contact the bar. Rremember you're working on pushing down on the bar to generate momentum and use of the lats to bring your toes up to the bar.

For subs for the T2B you can use Knee-Ups, V-ups or regular sit-ups.

Because you may still be recovering from Murph, V-Ups will also count as Rx.

PROGRAM A

PROGRAM A

WARM UP

Running Warm Up

In 50' Sections:
Karaoke
Up & Overs
Knee-to-stomach
Samson lunge
Buttkickers
High knees
Toes in walk
Toes out walk
High skips

SQUAT WARM UP

HEEL SIT- 60 SECONDS
LUNGE HOLD- 30 SECONDS  EACH LEG
SAMSON LUNGE- 30 SECOND HOLD (EACH SIDE)
PIGEON GLUTE STRETCH- 30 SECOND HOLD EACH SIDE
ASSISTED SQUAT HOLD- 60 SECONDS

Pull Up Warm Up

PASS THROUGHS- 10 REPS
BAND PULL APARTS- 10 REPS
BANDED LAT STRETCH- 30 SECOND HOLD EACH SIDE
SHOULDER OPENER- 30 SECOND HOLD
SCAP PULL UPS- 10 REPS

WORKOUT

15 MIn AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
18 DB Front Squats
Run 200 Meters
12 Toes to Bar / V-Ups

RX Men: 40# DBs
RX Women: 25# DBs

RX + Men: 50# DBs
RX + Women: 35# DBs

Score Total Number of Completed Rounds + Any Additional Reps
Goal: 4 Rounds +

NOTES:
Oh yeah - #blamejeb

Try to keep the front squats to 2 sets.  MAYBE 3 in the later rounds. Use the run to flush out the legs and control your breathing so you can be semi-fresh for toes to bar. Go 2-3 sets on the toes to bar, if you need to break it up further from the start, consider knee ups or V-ups.

For these squats, make sure the dumbbells are resting on the shoulders and the elbows are high!  Keep the chest up, but do not overextend the back.  Keep the belly tight!

Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee.  Do not collapse in this position.  Do not go so low that the back starts to round.

To stand, lead with the chest and elbows - keeping the dumbbells on the shoulders and elbows high. Stand fully for each rep.

For the run, stay light on your feet and fall forward.

For the toes to bar you will do just that.  Use the kip swing.  Press against the bar.  Hinge at the hips and bring the toes up to contact the bar. Remember you're working on pushing down on the bar to generate momentum and use of the lats to bring your toes up to the bar.

For subs for the T2B you can use Knee-Ups, V-ups or regular sit-ups.

In case your hands are wrecked from Murph, we will count V-Ups as Rx on this one.

PROGRAM C

PROGRAM C

WARM UP

Running Warm Up

In 50' Sections:
Karaoke
Up & Overs
Knee-to-stomach
Samson lunge
Buttkickers
High knees
Toes in walk
Toes out walk
High skips

SQUAT WARM UP

HEEL SIT- 60 SECONDS
LUNGE HOLD- 30 SECONDS  EACH LEG
SAMSON LUNGE- 30 SECOND HOLD (EACH SIDE)
PIGEON GLUTE STRETCH- 30 SECOND HOLD EACH SIDE
ASSISTED SQUAT HOLD- 60 SECONDS

Pull Up Warm Up

PASS THROUGHS- 10 REPS
BAND PULL APARTS- 10 REPS
BANDED LAT STRETCH- 30 SECOND HOLD EACH SIDE
SHOULDER OPENER- 30 SECOND HOLD
SCAP PULL UPS- 10 REPS

WORKOUT

15 MIn AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
18  Front Squats
Row 250 M
OR
Bike 15 Cal Men / 11 Cal Women
12 Toes to Bar / V-Ups

RX Men: 40# DBs / 95# Bar / Sandbag
RX Women: 25# DBs / 115# Bar / Sandbag

RX + Men: 50# DBs
RX + Women: 35# DBs

If you are doing sandbag don't worry TOO much about whether it's "RX" weight - just use what you've got.

Score Total Number of Completed Rounds + Any Additional Reps
Goal: 4 Rounds +

NOTES:
Oh yeah - #blamejeb

Try to keep the front squats to 2 sets.  MAYBE 3 in the later rounds. Use the row/bike to flush out the legs and control your breathing so you can be semi-fresh for toes to bar. Go 2-3 sets on the toes to bar, if you need to break it up further from the start, consider knee ups or V-ups.

For these squats, make sure the barbell is resting on the shoulders  or sandbag is resting on biceps and the elbows are high!  Keep the chest up, but do not overextend the back.  Keep the belly tight!

Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee.  Do not collapse in this position.  Do not go so low that the back starts to round.

To stand, lead with the chest and elbows - keeping the elbows high. Stand fully for each rep.

For the toes to bar you will do just that.  Use the kip swing.  Press against the bar.  Hinge at the hips and bring the toes up to contact the bar. Remember you're working on pushing down on the bar to generate momentum and use of the lats to bring your toes up to the bar.

For subs for the T2B you can use Knee-Ups, V-ups or regular sit-ups.

In case your hands are wrecked from Murph, we will count V-Ups as Rx on this one.

SHIFT WARM UP

Simple SHIFT Warm Up

Running Warm Up

In 50' Sections:
Karaoke
Up & Overs
Knee-to-stomach
Samson lunge
Buttkickers
High knees
Toes in walk
Toes out walk
High skips

SQUAT WARM UP

HEEL SIT- 60 SECONDS
LUNGE HOLD- 30 SECONDS  EACH LEG
SAMSON LUNGE- 30 SECOND HOLD (EACH SIDE)
PIGEON GLUTE STRETCH- 30 SECOND HOLD EACH SIDE
ASSISTED SQUAT HOLD- 60 SECONDS

SHIFT WORKOUT

15 MIn AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
10 Goblet Squats (or DB Squats)
30 Second Jog, Row, Bike, Taps, Single Unders, or Low Step Ups
8 Sit Ups

Idea weight for Men: 30-50# Single DB/KB - or - pair of lighter dumbbells
Idea weight for Women: 12-25# Single KB/DB - or - pair of lighter dumbbells

Score Total Number of Completed Rounds + Any Additional Reps
Goal: 7 Rounds +

Oh yeah - #blamejeb

Jeb - Always give straight up air squats as an option and check out some of the other squat subs for SHIFT too.

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE - OLY
POST - BUTTS AND GUTS - SUNS OUT GUNS OUT
EITHER -

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Spine Strengthening, Warm Up Flow
Post: Stress Relief, Hamstrings, Pigeon

PROGRAM B

PROGRAM B

WARM UP

Full Body Simple Warm UP!

5-10 reps of quality movement through each
10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

Box Jump Warm Up

BOOT STRAPPERS - 60 SECONDS
CALF STRETCH - 60 SECONDS EACH SIDE
RUSSIAN KB SWINGS - 60 SECONDS

Dumbbell Shoulder Warm Up

10 Arm Circles Right
10 Arm Circles Left
10 Double Arm Circles
10 Scarecrow Press
10 Band Pull Aparts
60 Second Banded Lat Stretch Right
60 Second Banded Lat Stretch Left
10 Single DB Goblet Press
5 Alternating Press + Press (Press Right, Press Left, Both)
5 Push Press
5 Push Jerk

You could skip the overhead press part of this warm up - but the first part is great to get you ready for the dips!

WORKOUT

4 Rounds
15 Deadlifts
10 Dips
15 Box Jumps
10 Dips

RX Men: 155# / 22-24" Box
RX Women: 105# / 18-20" Box

RX + Men: 185# +
RX Women: 135# +

Fun RX+ Option: Swap Out Dips for Push Up + Shoot Thru

Score: Total TIme
Goal: Under 15 Min

NOTES:

For this workout choosing the appropriate weight and dip variation will be super important.

For the deadlifts the bar will start on the ground.  The feet are under the hips.  Heels are down.  Hips and knees are bent. Arms are straight.  Chest is up.  Belly tight.  Back flat!  Hands just outside the legs  To lift  drive the heels into the ground and lift the chest.  Keep the arms straight as you pull the bar in close to the body.  Keep the arms long and straight.  Keep the chest up and belly tight. Stand all of the way up at the top.  Squeeze the butt.  Don't lean back.

To lower - reach the butt back and slide bar down the legs.  Keep the knees out of the way.  Keep the chest lifted and belly tight.  Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.

Choose a weight that you can complete all 15 reps in each round in 2-3 sets.  You definitely don't want to go to singles on this one.

For the dips you may choose to do ring dips, stationary dips, banded ring or stationary dips, leg assisted ring or stationary dips, parallette dips, between box dips, or end of bench dips!

(RX would be unassisted either on rings, stationary, or parallettes)

Make sure you can complete the 10 reps in no more than 3 quick sets.

For all variations start with straight arms in the top and lower elbows just below shoulders. Make sure that as you dip the chest comes forward and the elbows go BACK not OUT!

RX+  For the push up + shoot through, start with hands on your parallettes or boxes.  A push up +  shoot through  + shoot back to plank = 1 Rep.

For the box. make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench.You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER!

PROGRAM A

PROGRAM A

WARM UP

Full Body Simple Warm UP!

5-10 reps of quality movement through each
10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

Box Jump Warm Up

BOOT STRAPPERS - 60 SECONDS
CALF STRETCH - 60 SECONDS EACH SIDE
RUSSIAN KB SWINGS - 60 SECONDS

Dumbbell Shoulder Warm Up

10 Arm Circles Right
10 Arm Circles Left
10 Double Arm Circles
10 Scarecrow Press
10 Band Pull Aparts
60 Second Banded Lat Stretch Right
60 Second Banded Lat Stretch Left
10 Single DB Goblet Press
5 Alternating Press + Press (Press Right, Press Left, Both)
5 Push Press
5 Push Jerk

You could skip the overhead press part of this warm up - but the first part is great to get you ready for the dips!

WORKOUT

4 Rounds
20 Single Leg DB Deadlifts (Alternating)
10 Dips
15 Box Jumps
10 Dips

RX Men: 40# DBs / 22-24" Box
RX Women: 25# DBs  / 18-20" Box

RX + Men: 50# DBs+
RX Women: 35# DBs+

Fun RX+ Option: Swap Out Dips for Push Up + Shoot Thru

If single leg deadlifts aren't your jam - you may sub 30 single head touch traditional dumbbell deadlifts!

Score: Total TIme
Goal: Under 15 Min

NOTES:

Focus on quality for this one, especially on the deadlifts!  Choose a variation of dip at which you can complete the 10 reps in no more than 3 quick sets.

Single leg deadlift - hold the dumbbell or kb in the opposite hand of the leg that will be working.

Fight not to twist.  Allow a slight bend in the knee, hinge at the hip and touch one head of the dumbbell to the floor.

Keep the back flat and belly tight and squeeze the butt to stand up. -

Optional traditional DB deadlift - DBs will start on the ground.  The feet are under the hips.  Heels are down.  Hips and knees are bent.  Hands and grip are outside of the legs.  Arms are straight.  Chest is up.  Belly tight.  Back flat!  To lift the DBs drive the heels into the ground and lift the chest.  Keep the arms straight as you stand.  Keep the arms long and straight.  Keep the chest up and belly tight.  Stand all of the way up at the top.

For the dips you may choose to do ring dips, stationary dips, banded ring or stationary dips, leg assisted ring or stationary dips, parallette dips, between box dips, or end of bench dips!

(RX would be unassisted either on rings, stationary, or parallettes)

For all variations start with straight arms in the top and lower elbows just below shoulders. Make sure that as you dip the chest comes forward and the elbows go BACK not OUT!

RX+  For the push up + shoot through, start with hands on your parallettes or boxes.  A push up +  shoot through  + shoot back to plank = 1 Rep.

For the box. make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench.You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER!

PROGRAM C

PROGRAM C

WARM UP

Full Body Simple Warm UP!

5-10 reps of quality movement through each
10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

Box Jump Warm Up

BOOT STRAPPERS - 60 SECONDS
CALF STRETCH - 60 SECONDS EACH SIDE
RUSSIAN KB SWINGS - 60 SECONDS

Dumbbell Shoulder Warm Up

10 Arm Circles Right
10 Arm Circles Left
10 Double Arm Circles
10 Scarecrow Press
10 Band Pull Aparts
60 Second Banded Lat Stretch Right
60 Second Banded Lat Stretch Left
10 Single DB Goblet Press
5 Alternating Press + Press (Press Right, Press Left, Both)
5 Push Press
5 Push Jerk

You could skip the overhead press part of this warm up - but the first part is great to get you ready for the dips!

WORKOUT

4 Rounds
10 Sandbag Over Shoulder
10 Dips
15 Box Jumps
10 Dips

No RX or RX+ for weight on this - use the bag you've got!
Box height should be roughly 22-24" for Men and 18-20" for Women
Fun RX + Option: Swap Out Dips for Push Up + Shoot Thru

Score: Total TIme
Goal: Under 15 Min

NOTES:

This will be a great combo of explosiveness and control.  Be aggressive with the hip extension in the over-the-shoulders and box jumps.  Keep your body nice and tight to maintain control in the dips.

For the sandbag over the shoulder - technique will vary slightly depending on what type of bag you have. BUT - in general you want the bag between your feet. Feet are roughly shoulder width apart with the heels down. Hinge at the hip and bend the knees enough to try and get at least your hands and part of your forearms under the bag. Lift your chest and tighten your belly. Drive through your heels as you lift the bag. Pull it in close to your body. Stand up hard and fast and roll the bag over your torso - finishing over the shoulder. USE THE POWER FROM YOUR LEGS!!!

For the dips you may choose to do ring dips, stationary dips, banded ring or stationary dips, leg assisted ring or stationary dips, parallette dips, between box dips, or end of bench dips!

(RX would be unassisted either on rings, stationary, or parallettes)

Make sure you can complete the 10 reps in no more than 3 quick sets.

For all variations start with straight arms in the top and lower elbows just below shoulders. Make sure that as you dip the chest comes forward and the elbows go BACK not OUT!

RX+  For the push up + shoot through, start with hands on your parallettes or boxes.  A push up +  shoot through  + shoot back to plank = 1 Rep.

For the box. make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench.You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER!

SHIFT WARM UP

Simple SHIFT Warm Up

3 Rounds
20 Taps
10 Skip Overs
10 Toe Touches
3 No Push Up Inchworm
5 Push Up / Knee Push Up
2 Lunge with Twist Right
2 Lunge with Twist Left
10 Air Squats

Increase speed each round!

SHIFT WORKOUT

5 Rounds
15 KB/DB Deadlifts
10 Bench/Box Dips
15 DB Jump Overs or Plate Hops

Idea weight for Men: 30-55# KB/DB - or - lighter pair of dumbbells
Idea weight for Women: 12-30# Single KB/DB - or - pair of lighter dumbbells

Score: Total Time
Goal:  Under 12 Min

NOTES:

For this workout you have a lot of options for both the dips and the jumps.  Choose whatever works best for you and will allow you to keep moving at an even pace.

For the deadlifts the kettlebell will start on the ground.  The feet are under the hips.  Heels are down.  Hips and knees are bent. Arms are straight.  Chest is up.  Belly tight.  Back flat!  To lift the kettlebell drive the heels into the ground and lift the chest. Keep the arms straight as you stand.  Keep the arms long and straight.  Keep the chest up and belly tight. Stand all of the way up at the top.

To lower - reach the butt back. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the kettlebell back to the starting position under control.

If using a pair of lighter KBs or DBs, start with the feet narrower and the objects just outside the feet. Bend your knees and keep your chest up!

For the dips you will start with your hands on the box, chair, or bench about shoulder width apart. Keeping your legs slightly bent, lower your body down toward the floor until your elbows go just past 90 degrees then press straight back up. Keep yourchest upright and your hips very close to the box or bench the whole way up and down.

You may also sub an elevated or knee push up in place of the dips.

For the jump overs you will face your dumbbell, a broomstick, or even a chalk line on the ground and jump over it.  Turn around and jump back.

For the plate hops you will use something roughly 2" tall like a 25# or 45# plate.  You will just hop onto it and then hop or step off!

If you are unable to jump at this time you may do low step ups or  a little skip over.

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE - POWER - OLY
POST -
EITHER - GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Down Dog Flow, Couch Stretch
Post: Lower Back Release, Chest Opener

PROGRAM B

PROGRAM B

WARM UP

Full Body Simple Warm UP!

5-10 reps of quality movement through each
10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

Barbell Clean Warm Up

5 Deadlift
3 High Hang Shrugs
3 Above Knee Shrugs
3 Mid shin shrugs
3 High Hang Muscle Clean
3 Above Knee Muscle Clean
3 Mid Shin Muscle Clean
5 Front Squats
3 High Hang Squat Clean
3 Above Knee Squat Clean
3 Mid Shin Squat Clean

WORKOUT

3 Rounds
Each Round is a 4 Min AMRAP:
(As Many Rounds and Reps as Possible in 4 Min)
12 Hang Squat Cleans
6 Bar Facing Burpees

Rest 2 Min Between Rounds

RX Men: 75#
RX Women: 55#

RX + Men: 95# +
RX + Women: 65# +

Score: Lowest Scored Round ONLY
Goal: 3 + Rounds every AMRAP

NOTES:

This workout has a fun mental component in addition to a super potent combination of movements.  You are only logging your slowest round so you definitely want to push the pace.  BUT if you overdo it that 3rd round could come back to haunt you! Err on the side of consistency across all 3 rounds.

For the hang squat clean you will deadlift the barbell to the hips with hands just outside the legs.  Your feet are between hip and shoulder width, heels down.  Stand tall.  Tighten the belly.  Arms straight.  Reach the hips back slightly and bend the knees to dip.  Keep the barbell back and arms straight.  Stand up hard and fast! Shrug the shoulders.  Pull the barbell up the body with the elbows high and back and pull YOURSELF DOWN at the same time.  You will rotate the elbows around and through FAST to allow the barbell to land on the shoulders in the bottom of the squat.

In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high!  Drive through the heels and drive knees out to stand.  Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the barbell back to the hips.

To scale the hang squat clean, separate the movement into a hang power clean followed by a front squat.

For the barbell facing burpees you will face your barbell. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your barbell. Turn around and repeat!

Scale burpees to no-push up version.

PROGRAM A

PROGRAM A

WARM UP

Full Body Simple Warm UP!

5-10 reps of quality movement through each
10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

Dumbbell Clean Warm Up

Bootstrappers 60 seconds
Air squats 10 seconds
Squat hold 60 seconds
Then with lighter dumbbells
Goblet squats 5 REPS
Deadlifts 10 REPS
Hang muscle cleans 10 REPS
High hang muscle cleans 10 REPS
Muscle cleans (from floor) 10 REPS
Hang Power cleans 10 REPS
High hang power cleans 10 REPS
Power cleans (from floor) 10 REPS
Hang squat cleans 10 REPS
High hang squat cleans 10 REPS
Full squat cleans (from floor) 10 REPS

WORKOUT

3 Rounds
Each Round is a 4 Min AMRAP:
(As Many Rounds and Reps as Possible in 4 Min)

12 Hang Squat Cleans
6 DB Facing Burpees

Rest 2 Min Between Rounds

RX Men: 40# DBs
RX Women: 25# DBs

RX + Men: 50# DBs +
RX + Women: 35# DBs +

Score: Lowest Scored Round ONLY
Goal: 3 + Rounds every AMRAP

NOTES:

This workout has a fun mental component in addition to a super potent combination of movements.  You are only logging your slowest round so you definitely want to push the pace.  BUT if you overdo it that 3rd round could come back to haunt you! Err on the side of consistency across all 3 rounds.

For the hang squat clean you will deadlift the DBs to the hips with hands just outside the legs.  Your feet are between hip and shoulder width, heels down.  Stand tall.  Tighten the belly.  Arms straight.  Reach the hips back slightly and bend the knees to dip.  Keep the DBs back and arms straight.  Stand up hard and fast! Shrug the shoulders.  Pull the DBs up the body with the elbows high and back and pull YOURSELF DOWN at the same time.  You will rotate the elbows around and through FAST to allow the DBs to land on the shoulders in the bottom of the squat.

In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high!  Drive through the heels and drive knees out to stand.  Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the DBs back to the hips.

To scale the hang squat clean, separate the movement into a hang power clean followed by a front squat.

For the dumbbell facing burpees you will face your dumbbells. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your dumbbells. Turn around and repeat!

Scale burpees to no-push up version.

PROGRAM C

PROGRAM C

WARM UP

Full Body Simple Warm UP!

5-10 reps of quality movement through each
10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

Dumbbell Clean Warm Up

Bootstrappers 60 seconds
Air squats 10 seconds
Squat hold 60 seconds
Then with lighter dumbbells
Goblet squats 5 REPS
Deadlifts 10 REPS
Hang muscle cleans 10 REPS
High hang muscle cleans 10 REPS
Muscle cleans (from floor) 10 REPS
Hang Power cleans 10 REPS
High hang power cleans 10 REPS
Power cleans (from floor) 10 REPS
Hang squat cleans 10 REPS
High hang squat cleans 10 REPS
Full squat cleans (from floor) 10 REPS

WORKOUT

3 Rounds
Each Round is a 4 Min AMRAP:
(As Many Rounds and Reps as Possible in 4 Min)
12 Sandbag Hang Squat Cleans
6 Sandbag Facing Burpees

Rest 2 Min Between Rounds

No RX or RX+ for sandbag stuff as usual.  Use what you've got and lower reps if your bag is super heavy.

Score: Lowest Scored Round ONLY
Goal: 3 + Rounds every AMRAP

NOTES:

This workout has a fun mental component in addition to a super potent combination of movements.  You are only logging your slowest round so you definitely want to push the pace.  BUT if you overdo it that 3rd round could come back to haunt you! Err on the side of consistency across all 3 rounds.

For the hang squat clean you will deadlift the sandbag to the hips. Your feet are between hip and shoulder width, heels down.  Stand tall.  Tighten the belly.  Arms straight.  Reach the hips back slightly and bend the knees to dip.  Keep the sandbag close and arms straight.  Stand up hard and fast! Shrug the shoulders.  Pull the sandbag up the body and pull YOURSELF DOWN at the same time.  You will rotate the elbows around and through FAST to allow the sandbag to land on the biceps in the bottom of the squat.

In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high!  Drive through the heels and drive knees out to stand.  Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the sandbag back to the hips.

To scale the hang power clean, separate it tino a hang power clean then a front squat.

For the sandbag facing burpees you will face your sandbag. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your sandbag. Turn around and repeat!

Scale to a no push up burpee.

TEAM VERSION

TEAM VERSION

WARM UP

Full Body Simple Warm UP!

5-10 reps of quality movement through each
10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

Barbell Clean Warm Up

5 Deadlift
3 High Hang Shrugs
3 Above Knee Shrugs
3 Mid shin shrugs
3 High Hang Muscle Clean
3 Above Knee Muscle Clean
3 Mid Shin Muscle Clean
5 Front Squats
3 High Hang Squat Clean
3 Above Knee Squat Clean
3 Mid Shin Squat Clean

WORKOUT

In Teams of 2 Complete:
24 Rounds - You go I go
12 Hang Squat Cleans
6 Bar Facing Burpees

You do 1 full round - then your partner does 1 full round.  Keep switching back and forth until you have both done 12 rounds.

RX Men: 75#
RX Women: 55#

RX + Men: 95# +
RX + Women: 65# +

Score:  Total Time
Goal: Under 24 Min

NOTES:

With one person resting at a time that means I'm resting for half the workout right?  Right, but be careful what you wish for, that means you are going twice as hard when it is your turn to work!

Keep in mind that since only one partner is working at a time, you both can have different weights and even uses different equipment.

As long as you switch off every round and you each complete 12 total rounds you're good.

For the hang squat clean you will deadlift the bar to the hips with hands just outside the legs.  Your feet are between hip and shoulder width, heels down.  Stand tall.  Tighten the belly.  Arms straight.  Reach the hips back slightly and bend the knees to dip.  Keep the bar close and arms straight.  Stand up hard and fast! Shrug the shoulders.  Pull the bar up the body with the elbows high and outside and pull YOURSELF DOWN at the same time.  You will rotate the elbows around and through FAST to allow the bar to land on the shoulders in the bottom of the squat.

In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high!  Drive through the heels and drive knees out to stand.  Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the barbell back to the hips.

To scale the hang squat clean, separate it into a hang power clean followed by a front squat.

For the barbell facing burpees you will face your barbell. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your barbell. Turn around and repeat!

Scale to no push up burpee.