Honey Badger Gym – Fitness
Warm-up (No Measure)
2 rounds:
10 meter side shuttle each direction
10 alternating box step ups
20 second bar hang
10 cuban press(pvc or light bar)
2 rounds:
10 meter low side shuttle each direction
10 alternating box step ups
10 kip swings
10 cuban press(pvc or light bar)
Murph (Time)
RX+ for time:
1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run
(If you have a vest, wear it)
RX for time:
1 mile run
20 rounds of 5/10/15 or
10 rounds of 10/20/30
1 mile run
(If you have a vest, wear it)
“3/4” For Time:
1200 Meter Run
15 Rounds:
5 Pull-ups, 10 Pushups, 15 Squats
1200 Meter Run
“1/2” For Time:
800 Meter Run
10 Rounds:
5 Pull-ups, 10 Push-ups, 15 Squats
800 Meter Run
20 min AMRAP:
200m run
5 rounds of:
5 bent over db row or ring row
10 db floor press or modified push-ups
15 air squats or box squats
*Whatever option you choose, make sure you’re prepared. Prepared means hydrated in the days leading up to this(not just this morning and during the workout), properly conditioned for the movements/reps you want to achieve, and adequately primed and warmed up for the workout you’re about to complete.
Sprint Murph (Time)
(30 min cap)
800m run
50 CTB pull-ups*
200m run
100/75 push-ups*
200m run
150 Air Squats*
800m run
*pull-ups, push-ups and air squats are to be done in unbroken sets of 25 reps. If you break before 25, take a 200m penalty lap.
RX: perform pull-ups instead of CTB