Choose your May workout
Cindy provides a fixed 20-minute window. Murph has a large running and bodyweight workload, Alexander combines two lifts, and McGhee extends a three-movement circuit to 30 minutes. Select the workload and equipment that suit your training.
This is an editorial selection of training ideas, not a calendar of sessions to complete together. Leave recovery between demanding workouts and choose a suitable version for your experience and equipment.
Murph
A Hero workout combining two one-mile runs with 100 pull-ups, 200 push-ups and 300 air squats. Choose the version and partitioning plan before starting.
Cindy
A 20-minute benchmark combining pull-ups, push-ups and air squats. Choose repeatable sets and record rounds plus repetitions.
Alexander
Five rounds of back squats and power cleans with different barbell loads.
McGhee
A 30-minute AMRAP of deadlifts, push-ups and box jumps.
Prepare, scale and record
Read the complete workout and its special rules before starting. Warm up progressively, rehearse unfamiliar movements and arrange your equipment. Choose loads, repetitions and movement variations before the timer starts.
For a timed workout, record elapsed time; for an AMRAP, record rounds plus additional repetitions. Keep any prescribed rest and note time caps, loads and substitutions. Follow the individual workout page for formats with different scoring rules.
Understand Rx and scaling · Explore movement technique · Search the workout library
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