• 2022 Internal Team Throwdown: THIS Saturday May 21st, from 9a-11a. There are NO CLASSES!
  • Memorial Day Murph: Monday, May 30th at 7:30a and 9a
    The Hero workout “Murph” is a 1 mile run, 100 pull ups, 200 push ups, and 300 squats, followed by another mile run. We do “Murph” on Memorial Day, to remember all of the veterans who have made the ultimate sacrifice for our freedoms.


“No Laws”

30 Push Press
Rest 3 Min
30 Ring Muscle Ups
Rest 3 Min
60/45 Calorie Bike

Weight: 135/95

30 Push Press
Rest 3 Min
30 Bar Muscle Ups
Rest 3 Min
48/36 Calorie Bike

Weight: 115/75

20 Push Press
Rest 3 Min
20 Strict Pull Ups
Rest 3 Min
36/27 Calorie Bike

Weight: 95/65

YES, you get to rest TWICE! For the 30 push press, use a weight that you can cycle for 10 reps for the first set, then chip away at the remaining reps in sets of 5. Target sub 5 minutes. The 30 muscle ups (or difficult upper-body-pulling movement) you may have to do fast singles, or start with a bigger set then chip away at smaller sets. Target 10 minutes. For the calorie bike, target 5 minutes. Post all three times to comments.

Post Times to Comments.


3 Rounds
30 Push Ups
30 Sit Ups
300 Meter Run


3 miles for time