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Bring some food to eat


Hey, on Monday we will have the grill going so if you would like to bring a side to share or something to throw on the grill please do so.  Everyone does such a great job of this so prepare for a feast after completing Murph!!


Front Squat

5 sets of 2 reps at 90%


30, 20and 10

Ring Dips


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dumbell clean and jerk

box jump

run 100 between rounds


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Memorial day


So we are going to have about 100+ people participating in Memorial Day murph this year.  If you’re not one of those and are on the fence I urge you to participate in some capacity.  Murph is a hard workout but, I bet you’ve done a harder workout in the gym.  Murph is intimidating because of the mile and the number of reps but, in any given workout we could be doing 100+ pull-ups and squats anyway.

Heres what you can do to participate:

1. Treat the 100,200,300 as rounds of Cindy.  5 pull-ups, 10 push ups and 15 squats.  20 rounds of that meets the RX’d number of reps.

2.  Do half.  Do a half mile and 10 rounds followed by another half mile.

3.  Do a quarter of the work.

4. find a partner and pick from any of the above options

5.  Find me or  a coach and ask us what we think you can do.  We WILL find something for you to do so you can participate

This week we will have a sheet circulating with a bunch of start time options.  These start times will be in correlation with how much time you will need to complete your Murph option.  For expample, I will sign up for the start time that will be related to a murph time of 1 hour and below.  Some may sign up for a start time that allows them 2 hours, or an hour and a half.  Find that sheet by the white board and sign up for a start time slot.

We want everyone to participate and have an enjoyable time so come out and participate in some way.  Watch and drink beer !!


Deadlift 5rm

AMRAP in 5

3 strict pull-ups

10 squats

15 push-ups


5 bar muscle ups

10 pistols

15 clapping push-ups



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Congrats to our very own Dr Lewis parley on getting style this weekend!!!  Get out this video below.  Yes he is Lewis Pauley and she is the Stephanie they’re referring to.  Congrats man!!!


Back Squat 5 sets of 2 at 90%


100 Thrusters for time

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Turkish Get-ups

11am WOD:

50,40,30,20,10 Double Unders

15, 12, 9,6,3 TU’s


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Partners of 2:

Amrap in 6

A: Row 15 calories

B: KB Swings until complete

*switch after row

Rest 2 minutes

Amrap in 6:

100m Farmer carry (Dumbells or KB)

Burpee pull-ups

*switch after carry

rest 2 minutes

Amrap in 6

50 Double unders


switch after DU’s



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Goblet Squats

KettleBell Swings

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4 rounds for time:

Run 400

40 air squats

4 rope climbs

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For cumulative time:

3 rounds

12 Chest to bar pull-ups

7 front squats

3 rounds

8 HSPU’s

10 Deadlifts

3 rounds

10 thrusters

10 bar facing burpees

* pick your weight wisely as you’re using the same bar for all barbell movements

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Push press 5Rm


4 rounds

Run 200

12 OHS (115, 75)

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