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

“Battle Symphony”

METCON

In Teams of 2:
2K Row
150 Box Jump Overs
100 Toes to Bar
50 Kettlebell Swings

Height: 24/20
Weight: 70/53

MASTERS

In Teams of 2:
1600 Meter Row
150 Box Jump Overs
100 Knee Ups
50 Kettlebell Swings

Height: 20
Weight: 53/35

MOVE

In Teams of 2:
1200 Meter Row
100 Box Step Overs
75 Leg Lifts
50 Kettlebell Swings

Height: 24/20
Weight: 35/26

WOD GUIDANCE & GOALS
Team workout! With your buddy, row a 2k (or less) switching off every 500 meters. The row will take 8-10 minutes (no more.) Then, switching however you’d like (keep reps fast) complete 150 box jump or step overs in around 5 to 7 minutes. Break the toes to bar into small sets from the beginning to save your hip flexors. Even if you can do sets of 10, you may want to be conservative and do quicker sets of five. Then for the swings, try to do 15/15/10/10 to stop the clock. Target 22 minutes.

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