Today: Run 1 Mile 100 Pull-up 200 Push-ups 300 Squats Run 1 Mile *Wear a 20# weight vest if you have one.
Workout of the Day
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
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 »
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: Flip Flop Day First: 3RFT Run 400m 30 SDHP (75,55) Then: 10Rm Bench Press
Today: Hang Power Clean X 3+1 Jerk METCON: 3 RFT: 10 Clean and Jerks (135, 95) 50 Double Unders
Today: Teams of 2 10 down to 1 A: Pull-ups/Burpees B: Establish a heavy clean immediately following metcon **One works, one rests
Today: Strength: OHS for heavy 5 rep METCON: 6 Rounds: Run 200m 15 Kipping Handstand Push-Ups
Today: Strength: Hang Power Snatch for 5 METCON: 21, 15 and 9 SDHP (95,65) Box Jump
Today: 3 rounds for quality reps: :30 hollow rocks :30 off :30 Ring Holds*in the up position :30 off :30 V-ups :30 off :30 Push ups
Run 1 Mile
Run 1 Mile
*Wear a 20# weight vest if you have one.