<?xml version="1.0" encoding="UTF-8"?><rss xmlns:dc="http://purl.org/dc/elements/1.1/" xmlns:content="http://purl.org/rss/1.0/modules/content/" xmlns:atom="http://www.w3.org/2005/Atom" version="2.0"><channel><title><![CDATA[Hayley and Joshua Murillo]]></title><description><![CDATA[Train with Murillos]]></description><link>https://murilloj5.wixsite.com/trainwithmurillos/feed</link><generator>RSS for Node</generator><lastBuildDate>Sat, 04 Apr 2026 04:39:23 GMT</lastBuildDate><atom:link href="https://murilloj5.wixsite.com/trainwithmurillos/blog-feed.xml" rel="self" type="application/rss+xml"/><item><title><![CDATA[0101 - MIXED ]]></title><description><![CDATA[MIXED Death by CALS: Every 3:00 until failure: -10x Cal Assault Bike -15x Cal Ski-Erg Every round, add 5x Cals to each movement. Record...]]></description><link>https://murilloj5.wixsite.com/trainwithmurillos/post/0101-mixed</link><guid isPermaLink="false">5f2931b0e405730017f2caaa</guid><pubDate>Tue, 04 Aug 2020 10:03:30 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/a1d7ec_932635ce68834d0fac427b0c2a31c975~mv2.jpg/v1/fit/w_895,h_720,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Murillos</dc:creator></item><item><title><![CDATA[0100 - ROW ]]></title><description><![CDATA[ROWING For Time: -21x Burpees -21x Cal Row Rest 1:00 -18x Burpees -18x Cal Row Rest 1:00 -15x Burpees -15x Cal Row Rest :30 -12x Burpees...]]></description><link>https://murilloj5.wixsite.com/trainwithmurillos/post/0100-row</link><guid isPermaLink="false">5f2920eef1d21e0017f81cde</guid><pubDate>Tue, 04 Aug 2020 08:55:06 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/a1d7ec_05cc2962611b46aea6482ea85d8153f0~mv2.jpg/v1/fit/w_1000,h_929,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Murillos</dc:creator></item><item><title><![CDATA[0097 - ROW ]]></title><description><![CDATA[INTERVALS 6 Sets: -250m Row - Damper @10 -500m Row - Normal -250m Row - Easy Row Rest 2:30 b/t rounds Lets work on generating some POWER!...]]></description><link>https://murilloj5.wixsite.com/trainwithmurillos/post/0097-row</link><guid isPermaLink="false">5edf66820de4540017688719</guid><category><![CDATA[ROWING]]></category><pubDate>Tue, 09 Jun 2020 10:42:23 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/a1d7ec_5f788ba762eb4a65aa4351cabaa7e623~mv2.png/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Murillos</dc:creator></item><item><title><![CDATA[0096 - MIXED ]]></title><description><![CDATA[4 Rounds: -5x Power Snatch -12x Bar-Facing Burpees -200m Run -100x Double Unders Rest 1:1 b/t rounds Snatch Weights: R1 - 135/95# R2 -...]]></description><link>https://murilloj5.wixsite.com/trainwithmurillos/post/0096-mixed</link><guid isPermaLink="false">5edf63251dd2a8001793fdc9</guid><category><![CDATA[MIXED MODAL]]></category><pubDate>Tue, 09 Jun 2020 10:37:47 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/a1d7ec_2de692229a2f4f2d9117f9e9cbc1be8e~mv2.png/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Murillos</dc:creator></item><item><title><![CDATA[0095 - AIR BIKE ]]></title><description><![CDATA[3 Attempts: -Dead sprint for max WATTS [As soon as the numbers start going back down, the test is over. This will most likely happen...]]></description><link>https://murilloj5.wixsite.com/trainwithmurillos/post/0095-air-bike</link><guid isPermaLink="false">5ecad7eac19773001718ca8f</guid><pubDate>Mon, 01 Jun 2020 07:19:50 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/a1d7ec_461e66ff707a43b59aaf785c7f849bf5~mv2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Murillos</dc:creator></item><item><title><![CDATA[0094 - MIXED ]]></title><description><![CDATA[3 Rounds: 5 Mins on / 3 Mins off R1 - 400m Run + AMRAP: 5x D-Press + 30x Dubs R2 - 400m Row + AMRAP: 5x Thrusters + 5x CtB Pull Ups R3 -...]]></description><link>https://murilloj5.wixsite.com/trainwithmurillos/post/0094-mixed</link><guid isPermaLink="false">5ecad7bf0c18550017b22271</guid><pubDate>Sat, 30 May 2020 03:23:04 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/a1d7ec_14f3925bd9834b75b6276be8121b1228~mv2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Murillos</dc:creator></item><item><title><![CDATA[0093 - RUN ]]></title><description><![CDATA[RUN -1 Mile Steady Run Rest 4:00, then... 4 Sets: -200m @Easy jog -200m @Steady pace -200m @1 Mile Pace -200m @800m Pace [There is no...]]></description><link>https://murilloj5.wixsite.com/trainwithmurillos/post/0093-run</link><guid isPermaLink="false">5ecad7ac0c18550017b22259</guid><pubDate>Fri, 29 May 2020 03:22:03 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/5a2f54c486ec4ecb82a4f24145d14169.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Murillos</dc:creator></item><item><title><![CDATA[0092 - MIXED ]]></title><description><![CDATA[7 Rounds: 1:00 on / 1:00 off Rest 4:00 after 7th round, then... 7 Rounds: 1:00 on / 1:00 off Task: -25x Box Jumps @24/20" -50x KB Swings...]]></description><link>https://murilloj5.wixsite.com/trainwithmurillos/post/0092-mixed</link><guid isPermaLink="false">5ecad799d5ed170017f8e6a1</guid><pubDate>Wed, 27 May 2020 03:20:03 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/a1d7ec_e713d7ec07964227a3d4cc94fd84513d~mv2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Murillos</dc:creator></item><item><title><![CDATA[0091 - ROW ]]></title><description><![CDATA[INTERVALS 2 Sets: -1000m Row Rest 3:00 -750m Row Rest 2:30 -500m Row Rest 2:00 -250m Row Rest 8:00 b/t sets Note: First 250m of each...]]></description><link>https://murilloj5.wixsite.com/trainwithmurillos/post/0091-row</link><guid isPermaLink="false">5ecad77b68b63a00176d1a7f</guid><category><![CDATA[ROWING]]></category><pubDate>Tue, 26 May 2020 03:18:02 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/a1d7ec_8ff88b54e3d3417894d655ddaaada440~mv2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Murillos</dc:creator></item><item><title><![CDATA[0090 - 'MURPH']]></title><description><![CDATA[For Time: -1x Mile Run -100x Pull Ups -200x Push Ups -300x Air Squats -1x Mile Run Rx = 20/14# weight vest Record total TIME. Good Luck....]]></description><link>https://murilloj5.wixsite.com/trainwithmurillos/post/0090-murph</link><guid isPermaLink="false">5ecb1e3fec15a7001764704e</guid><category><![CDATA[MIXED MODAL]]></category><pubDate>Mon, 25 May 2020 01:34:15 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/a1d7ec_e9ca369217774cb3a5593c3d41445691~mv2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Murillos</dc:creator></item><item><title><![CDATA[0089 - MIXED ]]></title><description><![CDATA[Every 8:00 x 48:00 [6 Sets] -100x Double Unders -200m Run -450/400m Row -35/30x Cal AB Rest in remaining time until the next interval....]]></description><link>https://murilloj5.wixsite.com/trainwithmurillos/post/0089-mixed</link><guid isPermaLink="false">5ec914d1c2d7840017c9791a</guid><pubDate>Sat, 23 May 2020 12:25:13 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/a1d7ec_eed5ec3041b04bd5b5c2198514ea35d8~mv2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Murillos</dc:creator></item><item><title><![CDATA[0088 - BIKE ERG ]]></title><description><![CDATA[4 Sets: -14x Thrusters @115/75# -1000m Bike Erg -80x Double Unders Rest 2:00 b/t sets Rest 5 Mins after 4 sets, then... 6 Sets: -5x Ring...]]></description><link>https://murilloj5.wixsite.com/trainwithmurillos/post/0088-bike-erg</link><guid isPermaLink="false">5ec7bac5d07154001849081a</guid><category><![CDATA[AIRBIKE / BIKE-ERG]]></category><pubDate>Fri, 22 May 2020 11:46:47 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/a1d7ec_a018700079a14cd1989a72d6fdb83c55~mv2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Murillos</dc:creator></item><item><title><![CDATA[0087 - SKI ERG ]]></title><description><![CDATA[For Time: -40x Cal Ski-Erg w/ Damper at 4 -30x Cal Ski-Erg w/ Damper at 6 -20x Cal Ski-Erg w/ Damper at 8 -10x Cal Ski-Erg w/ Damper at...]]></description><link>https://murilloj5.wixsite.com/trainwithmurillos/post/0087-ski-erg</link><guid isPermaLink="false">5ec51316744c5d00176df124</guid><category><![CDATA[MIXED MODAL]]></category><pubDate>Wed, 20 May 2020 11:25:20 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/a1d7ec_bcbc6a427e1245d398097a099f6a29cc~mv2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Murillos</dc:creator></item><item><title><![CDATA[0086 - RUN ]]></title><description><![CDATA[Primer: After your general warm up, perform the following... 4 x 100m steady run with arms straight in front of you. This will make any...]]></description><link>https://murilloj5.wixsite.com/trainwithmurillos/post/0085-run</link><guid isPermaLink="false">5ec3c98bb3862300178339aa</guid><category><![CDATA[RUNNING]]></category><pubDate>Tue, 19 May 2020 12:03:26 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/a1d7ec_aa1eb85f9cb0428aa252fc0666ee6bd4~mv2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Murillos</dc:creator></item><item><title><![CDATA[0085 - MIXED ]]></title><description><![CDATA[Alt EMOM 12: M1 - 20/15x Cal AB M2 - 10x Alt Single Arm Devil's Press @50/35# Rest 3:00, then... Alt EMOM 12: M1 - 200m Run M2 - 15x...]]></description><link>https://murilloj5.wixsite.com/trainwithmurillos/post/0085-mixed</link><guid isPermaLink="false">5ec284e0fe517a00174cb0f6</guid><category><![CDATA[MIXED MODAL]]></category><pubDate>Mon, 18 May 2020 13:11:09 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/a1d7ec_b35168aa0fa94c1694478c14cd5655e3~mv2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Murillos</dc:creator></item><item><title><![CDATA[0084 - ROW ]]></title><description><![CDATA[PART A: -Row 2000m at an easy pace with feet ON TOP of straps. [This will force you to relax after each stroke and improve technique.] ...]]></description><link>https://murilloj5.wixsite.com/trainwithmurillos/post/0084-row</link><guid isPermaLink="false">5ebfecd72cff2200173d32b0</guid><category><![CDATA[ROWING]]></category><pubDate>Sat, 16 May 2020 13:44:27 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/nsplsh_4b6b595757707572716245~mv2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Murillos</dc:creator></item><item><title><![CDATA[0083 - MIXED ]]></title><description><![CDATA[6 Rounds for Time: 800m Run -15x Heavy Wallball -15/12x Cal Ski-Erg 600m Run -15x Heavy Wallball -15/12x Cal Ski-Erg 400m Run -15x Heavy...]]></description><link>https://murilloj5.wixsite.com/trainwithmurillos/post/0083-mixed</link><guid isPermaLink="false">5ebe9b338f707600174c0751</guid><category><![CDATA[MIXED MODAL]]></category><pubDate>Fri, 15 May 2020 13:43:09 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/a1d7ec_45f89d83bfff47378090da44b40226fb~mv2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Murillos</dc:creator></item><item><title><![CDATA[0082 - AIR BIKE ]]></title><description><![CDATA[10 Rounds for Time: -20/15x Cal AB Rest 1:1 b/t rounds [So if you complete 20 cals in 1:15, rest 1:15 until the next round] Score is...]]></description><link>https://murilloj5.wixsite.com/trainwithmurillos/post/0082-air-bike</link><guid isPermaLink="false">5ebbf1391c8f3b00173e49cb</guid><category><![CDATA[AIRBIKE / BIKE-ERG]]></category><pubDate>Wed, 13 May 2020 13:14:37 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/a1d7ec_fb3a0e0ed0f34ea3965b2f1e6a029375~mv2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Murillos</dc:creator></item><item><title><![CDATA[0081 - MIXED ]]></title><description><![CDATA[6 Rounds for Time: -400m Run -300m Row -20x Cal Assault Bike -35x Push Ups Record Times for each. Good Luck. Notes: Few things... -Yes...]]></description><link>https://murilloj5.wixsite.com/trainwithmurillos/post/0081-mixed</link><guid isPermaLink="false">5eba8deb8a85a400179b3117</guid><category><![CDATA[MIXED MODAL]]></category><pubDate>Tue, 12 May 2020 11:58:16 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/a1d7ec_44766f9bfc3a4aa2959a0a295aa58b5e~mv2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Murillos</dc:creator></item><item><title><![CDATA[0080 - RUN ]]></title><description><![CDATA[12 Sets for Splits: -Run UPHILL 200m ::OR:: 1:00 HARD Rest 2:30 b/t sets [If you have a vest or ruck pack, use it here.] -This should...]]></description><link>https://murilloj5.wixsite.com/trainwithmurillos/post/0080-run</link><guid isPermaLink="false">5eb93976d049b300184aa73c</guid><category><![CDATA[RUNNING]]></category><pubDate>Mon, 11 May 2020 11:47:28 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/nsplsh_4e756d6e516d49556d4638~mv2_d_6000_4000_s_4_2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Murillos</dc:creator></item></channel></rss>