• 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.


“Lean Cuisine”

5 Rounds
20 DB Step Ups, 20″
30 1-Leg V-Ups
20 Hand-Release Push Ups

Weight: 50/35

5 Rounds
20 DB Step Ups, 20″
20 1-Leg V-Ups
10 Hand-Release Push Ups

Weight: 35/20

5 Rounds
15 DB Step Ups, 20″
15 1-Leg Tuck-Ups
15 Hand-Release Knee Push Ups

Weight: 25/15

The dumbbell step ups are with 1 dumbbell, held any way you’d like except for resting on your thigh. Switch hands/shoulders half way through the step ups to save your grip. The 1-leg v-ups, are alternating and 15 per side. These get spicy on your hip flexors and you may need to break them up into sets of 10 rep. Chip away at your push ups 2-3 or sets of 5. The push ups are the workout and will slow you down at some point. The smaller the set, the shorter the break, and less of a chance to fail a rep. Target 15 minutes.

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