• 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.


“Having Our Way”

With a Partner
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

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.

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