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
“Having Our Way”
With a Partner
4 Rounds
1k Row
10 Wall Walks
20 Pull Ups
4 Rounds
1k Row
10 Wall Walks
20 Pull Ups
With a Partner
4 Rounds
800 Meter Row
8 Wall Walks
10 Strict Pull Ups
With a Partner
4 Rounds
600 Meter Row
50 Plank Taps
20 Ring Rows
WOD GUIDANCE & GOALS
We’re going LONG with a BUDDY today! Target 4 minutes or less on the row. You’ll need to hold a 2:00/500m split. Typically when we do an EMOM with wall walks the target is 5 reps in :60. If you scale to three wall walks for an EMOM, do less reps today and complete them in 2:00 or less. And for the pull ups, do two sets of 10 reps, or four fast sets of five reps to complete them in :60-:90. Scale the number of reps to half before using a band or doing ring rows. Target 30 minutes.
Post Time to Comments.
Berkmans 24:01 600, 8 wall walks
22:33 MCx
With Ben.
23:34 w/ Adam A.
32:30 MAx with Nina
24:28 with Jack MCx
24:18 with Zdn mcx
K8T (K8 and Katie)
29:24 MCx. Amazing work, partner
so fun!! 💪🏼
w/Dusty
22:17 mcx
🔥