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  • Kat

Monday 22.05.23

Updated: May 23, 2023



A. Back Squat 5-5-5 (15 minutes to complete)

Build to a moderate but conservative weight to go across with.

B. 15 min AMRAP:

600m Run

3 Rounds of Cindy

400m Run

2 Rounds of Cindy

200m Run

1 Round of Cindy:


5 Pull Ups

10 Push Ups

15 Squats


A. Back Squat (20 minutes to complete)

5 x 65%

5 x 75%

Max x 85%

5 x 75%

Max (-2) x 65%

B. Murph Prep Wk 6/8

15 min AMRAP

20 Pull-ups

30 Push-ups

40 Air Squats

*If you are intending to do Murph, ensure you choose this option.


A. 10 min alt OTM:

Odd: 20 DB Hip Thrusts

Even: 5 KB Gorilla Row (e side)

B. 30 min OTM:

M1: 5 x 5m Plate Push (20kg)

M2: 10 Box Jumps (30/24")

M3: 15/12 Calorie Ski

M4: Max Calorie Echo

M5: Rest


Log all workout results to Beyond the Whiteboard. Visit and use code "CFC123" to set up an account. If you wish to view our Weightlifting and/or Competitor programming, contact us at to be added to the private group, or you can follow us on our Beyond the whiteboard track. To be up to date with announcements, news and info - join our private Slack group. The link to join is here.

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