"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
*Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Murph can and should be scaled and modified as needed. We want to honor the fallen, but we also want to keep you all safe. Please partner up, scale reps, and modify movements to make this workout tough, but not impossible.
WOD: 5/27/18
12 rounds for time of:
9 Kettlebell Swings, 53/35-lbs.
6 Kettlebell Thrusters, 53/35-lbs.
3 Turkish Get-ups, 53/35-lbs.
WOD: 5/26/18
“The Triple 4’s” with a partner
For time:
Row 4000m
400 double-unders
Run 4000m
*Share row and DU as needed. For 4000m run 400m relays.
WOD: 5/25/18
Strict Press 3-3-3-3-3 reps
Front Squat 5-5-5-5-5 reps
Sumo Deadlift 8-8-8-8-8 reps
Some of the T-shirt and Tank Tops have arrived. If you ordered a tank or t-shirt you will find them at the front of the gym. Find your name on the list, take your apparel, and mark yourself off. A few more t-shirts and all the sweatshirts will be coming in shortly.
Monday May 28th, Memorial Day, there will only be one class at 10am and we will be doing "The Murph"!!!
WOD: 5/24/18
Helen
3 rounds for time of:
Run 400 meters
21 kettlebell swings, 53/35-lbs.
12 pull-ups
Some of the T-shirt and Tank Tops have arrived. If you ordered a tank or t-shirt you will find them at the front of the gym. Find your name on the list, take your apparel, and mark yourself off. A few more t-shirts and all the sweatshirts will be coming in shortly.
Monday May 28th, Memorial Day, there will only be one class at 10am and we will be doing "The Murph"!!!
The 3:30pm, 4:30pm, and 5:30pm classes on Wednesday will be an Open Gym instead of classes. Nichole, our newest intern, will be supervising the Open Gym time. The 5am, 6am, 7am, and 6:30pm classes will still run as normal.
WOD: 5/23/18
20 minute AMRAP of:
15 Wall-balls, 20/14-lbs.
12 Med-ball Sit-ups, 20/14-lbs.
9 Burpees over the Med-ball
Some of the T-shirt and Tank Tops have arrived. If you ordered a tank or t-shirt you will find them at the front of the gym. Find your name on the list, take your apparel, and mark yourself off. A few more t-shirts and all the sweatshirts will be coming in shortly.
Monday May 28th, Memorial Day, there will only be one class at 10am and we will be doing "The Murph"!!!
The 3:30pm, 4:30pm, and 5:30pm classes on Wednesday will be an Open Gym instead of classes. Nichole, our newest intern, will be supervising the Open Gym time. The 5am, 6am, 7am, and 6:30pm classes will still run as normal.
WOD: 5/22/18
5 minute AMRAP of:
3 Rope Climbs
60 Double-unders
Rest 5 minutes
5 minute AMRAP of:
2 Rope Climbs
20 Air Squats
Rest 5 minutes
5 minute AMRAP of:
1 Rope Climb
10 push-ups
Some of the T-shirt and Tank Tops have arrived. If you ordered a tank or t-shirt you will find them at the front of the gym. Find your name on the list, take your apparel, and mark yourself off. A few more t-shirts and all the sweatshirts will be coming in shortly.
Monday May 28th, Memorial Day, there will only be one class at 10am and we will be doing "The Murph"!!!
The 3:30pm, 4:30pm, and 5:30pm classes on Wednesday will be an Open Gym instead of classes. Nichole, our newest intern, will be supervising the Open Gym time. The 5am, 6am, 7am, and 6:30pm classes will still run as normal.
WOD: 5/21/18
Regionals Event 5
For time:
50 handstand push-ups
50 toes-to-bars
50-cal. bike/ski/row or 800m run
50 dumbbell box step-overs
50-ft. right-arm dumbbell overhead lunge
50-ft. left-arm dumbbell overhead lunge
Men: 50-lb. dumbbells, 24-in. box
Women: 35-lb. dumbbells, 20-in. box
Time Cap: 30 minutes
WOD: 5/20/18
"Coe"
Ten rounds for time of:
95/65 pound Thruster, 10 reps
10 Ring push-ups
WOD: 5/19/18
“Helton” with a Partner
3 rounds for time of:
Run 800 meters
50/35-lb. dumbbell squat cleans, 50 reps
50 burpees
