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

“Season 4 Part 1”

METCON

AMRAP 20
400 Meter Run
5 Squat Cleans
*at 80% 1 rep max clean

MASTERS

AMRAP 20
400 Meter Run
5 Squat Cleans
*at 80% 1 rep max clean

MOVE

AMRAP 20
300 Meter Run
5 Hang Squat Cleans
*at 80% 1 rep max clean

WOD GUIDANCE & GOALS
You choose your weight! For today’s workout, try to complete the squat cleans as close to 80% as possible. Expect the weight to feel heavy, and expect to do single reps. The goal for a squat clean is to PULL UNDER into the bottom of the squat, for the receiving position. If you’re pulling the barbell high, then riding the weight below parallel, deload your bar and practice better mechanics. Run the 400 meters at your 5k pace (moderate), then do a squat clean every 5-10 seconds. Target 5+ rounds

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