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

“Heartless”

METCON

EMOM 20
6 Burpees
4 Chest to Bar Pull Ups
1 Squat Cleans
1 Front Squat
Weight: 225/155

MASTERS

EMOM 20
6 Burpees
4 Pull Ups
1 Squat Cleans
1 Front Squat
Weight: 165/115

MOVE

EMOM 20
6 Burpees
6 Jumping Pull Ups
1 Hang Squat Cleans
1 Front Squat
Weight: 95/65

WOD GUIDANCE & GOALS
At the top of EVERY MINUTE for 20 minutes, you’ll complete 6 burpees, 4 chest to bar pull ups, 1 squat clean and 1 front squat. With any remaining time left within the minute you get to rest. Rest will be MINIMAL, so choose your weight and rep scheme wisely. If you’re trying to decide between two weights, go with the lighter one! If you’re struggling to complete ALL reps within the minute, scale burpees to 4 or 3 reps. Your goal should be to start and end with the same rep scheme without having to skip a minute. Have fun!

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