Swamp City WOD – Thu, Jul 4

Swamp City Fitness – Swamp City WOD


Warm Up (No Measure)

1. Movement Prep/Activation

3:00 Machine


100m Run

10 Dynamic Squat Stretches

5 Front Squats (empty bar)

5 Push Press (empty bar)

10 Ring Rows

2. Workout Prep

2 sets:

50m Run (At workout pace)

3 Thrusters (build in weight)

5 Pull Ups


The Ginger (AMRAP – Rounds and Reps)

Freedom (RX’d)

22:00 AMRAP

400m Run

7 Thrusters (155/105)

20 Pull Ups

(KG conv: 70/47.5 Thrusters)

This workout was written in honor of US Navy Chief Stephen “Tyler” Murphy, who was fatally injured as a result of a terrible tragedy that occurred on July 4th, 2022. Tyler was an athlete and coach at several CrossFit affiliates over his years in Virginia Beach, including one that is part of our Mayhem Affiliate family, DBG CrossFit.


22:00 AMRAP

400m Run

7 Thrusters (115/80)

14 Pull Ups

(KG conv: 52.5/35 Thrusters)


22:00 AMRAP

300m Run

7 Dumbbell Thrusters (light)

20 Ring Rows
Target number of Rounds: 4.5 Rounds +

Minimum number of Rounds before scaling: 3 rounds


Mayhem Mini-Pump –Glutes and Shoulders (Checkmark)

3 Rounds

10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7

10 GHD Hip Raise @ moderate weight – maintain quality RPE 7

10 Plate Front Raise @ moderate weight – maintain quality RPE 7

-Rest 1 minute between rounds-



Leave a Comment

Your email address will not be published. Required fields are marked *

Related Posts

126 SL

Primus Fitness – Spartan Lite Warm-up 200m Run 10 Squats 10 Lunges/leg 10 Push...

April 8th, 2021

Swamp City Fitness – All Day Swamp City WOD Warm-up PVC routine 3 rig raises-snatch...