NEWS

  • Memorial Day Murph: Monday, May 28th 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.

WOD

“Private Landing”

METCON

4×2:30 on/:60 off
5 Shuttles
10 Toes to Bar
5 Shuttles
10 DB Deadlifts
*in remaining time max dubs

Weight: 50/35

MASTERS

4×2:30 on/:60 off
5 Shuttles
10 Knee Ups
5 Shuttles
10 DB Deadlifts
*in remaining time max attempts

Weight: 35/20

MOVE

4×2:30 on/:60 off
3 Shuttles
10 V-Ups
3 Shuttles
10 DB Deadlifts
*in remaining time max singles

Weight: 25/15

WOD GUIDANCE & GOALS
Shuttle runs!! Run 5 shuttles (down and back = 1 shuttle) in around :30 or less (scale to three shuttles if it’s taking longer.) Then, keeping the kipping motion, complete 10 toes to bar in no more than two sets (:30). Run another 5 shuttles, followed by 10 unbroken, dumbbell deadlifts (:20). In any remaining time (about :30) do as many double unders as possible. Target 20-30 reps per interval. Record total reps.

Courtesy of Ibex

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