Today: Run 1 Mile 100 Pull-up 200 Push-ups 300 Squats Run 1 Mile *Wear a 20# weight vest if you have one.
Today: Teams of 3 AMRAP in 25 min 400m KB Carry (all 3 partners run, switch of KB as needed) 60 Knees to Elbows* 60 Overhead Squats (135,95)(95,65)(75,45)* 60 Burpees *One person working at a time
Today: 3 rounds Run 200 30 Dumbell Thrusters 30 Air Squats
Monday is Memorial Day. We will start at 9am with the citation of Michael Murphy’s Medal Of honor. I am going with the recommendations of some people this week to go ahead and read the citation myself. I appreciate those… Read more »
Today: 30-20-10 Wall Balls Sit-ups Push-ups Run 200m between rounds
Today: 5 Rounds 15 Box Jumps 15 KB Front Squats Every 2 minutes complete 2 burpees
Hey everyone, Murph is coming up on May 29th at 9am. We encourage everyone to come out for the event. Whether you’re participating in the workout or supporting we’d love to have you come out. We will start at 9am… Read more »
Today: 3 RFT 15 Dumbell thrusters 21 Push-ups Rest 2 minutes AMRAP in 10 minutes 15 Sit-ups 8 Burpees
Today: Flip Flop Day First: 3RFT Run 400m 30 SDHP (75,55) Then: 10Rm Bench Press
Today: 4RFT Run 200m 30 MTN Climbers 15 KB Swings
Run 1 Mile
Run 1 Mile
*Wear a 20# weight vest if you have one.