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Filthy 50

The document describes a series of high-intensity workout routines called "Filthy 50", "Fran", "Murph", and several others. Each routine consists of different exercises done for a specified number of repetitions or time, with the goal of completing the workout as quickly as possible. The workouts primarily involve bodyweight movements like burpees, pushups, pullups and running or rowing. Some include additional equipment like kettlebells, boxes or medicine balls.

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Charlie Bob Piñeirua Columbo
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158 views4 pages

Filthy 50

The document describes a series of high-intensity workout routines called "Filthy 50", "Fran", "Murph", and several others. Each routine consists of different exercises done for a specified number of repetitions or time, with the goal of completing the workout as quickly as possible. The workouts primarily involve bodyweight movements like burpees, pushups, pullups and running or rowing. Some include additional equipment like kettlebells, boxes or medicine balls.

Uploaded by

Charlie Bob Piñeirua Columbo
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Filthy 50

50 box jumps with a 24-inch box,


50 jumping pullups,
50 kettlebell swings,
50 walking lunge steps,
50 knees to elbows,
50 reps of push press with 45 pounds,
50 back extensions,
50 wallballs using a 20-pound ball,
50 burpees (dropping all the way to the floor),
50 double-unders.

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Fran is a series of thrusters and pullups done as quickly as possible. This is a shorter WOD that includes
three rounds, including 21 reps of each exercise in the first round. In the second and third rounds, you
must complete 15 and 9 reps of each exercise respectively. You can modify this WOD to your ability—the
thruster can vary in weight and you can do jumping pull-ups as well.

Murph is pretty simple but pushes your body to the limit with its relentlessness. Run one mile and then
do​100 pullups​, 200 pushups, 300 squats, and then run another mile. Do it as fast as you can. Pullups can
be modified if need be.

5 rounds
Run 100m
10x Burpees
10x Push-ups
10x Mountain climbers
10x Sit-ups
10x Prisoner squats

Krypto6924
10 rounds
10x Burpees
25x Squats
25x Push-ups
10x Pull-ups
10x Ring dips
25x Sit-ups

Bitch better have my money


3 rounds
Run 400m
20x Pull-ups
20x Push-ups
20x Burpees
20x Squats
20x Walking lunge steps, each leg
Max rounds in 15 minutes
5x Pull-ups
10x Push-ups
15x Box jumps (20 inch)

2-way Jay
2 rounds
Do second round in reverse order
100x Double unders
90x Squats
80x Sit-ups
70x Push-ups
60x Pull-ups
50x Dips
40x Box jumps
30x Burpees
20x Knees to elbows
10x Handstand push-ups

M.J.
10 rounds
10x Pull-ups
20x Push-ups
30x Sit-ups
40x Squats

Your shit's fucked up


For time
105x Pull-ups
10x Man-makers (35#/25# DBs)
84x Dips
20x Deadlifts (bw)
63x Push-ups
30x Deadlifts
42x Squats
40x Man-makers
21x Burpees
Row 2000m
For time
20x Push-ups
35x Squats
20x Plyo push-ups
35x Split squats
20x Clapping push-ups
35x Broad jumps
20x Ring push-ups
35x Lateral hops (over 12" obstacle)
20x Handstand push-ups

1 round
50x Push-ups
10x Star jumps
50x Sit-ups
10x Star jumps
50x Squats
10x Star jumps
50x Body rows
10x Star jumps

For time
30x Pull-ups
30x KB swing (53#/36#)
30x DB thrusters (35#/20#)
15x each arm KB snatch (53#/24#)
30x Push-ups
30x Box jumps
30x Wall ball (20#/14#)
Row 30 calories

4 rounds
8x Burpee tuck jumps
8x Knees to elbows
8x Deadlifts (275#/135#)
8x Ring dips
8x KB swings (72#/53#)
8x Pistols
8x Pull-ups
8x Handstand push-ups

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