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

METCON

STRENGTH
Clean + Jerk
Build to a heavy for the day
FOR TIME
10 Rounds Each
3 Clean + Jerks
3 Bar-Facing Burpees
Weight: 135/95

MASTERS

STRENGTH
Clean + Jerk
Build to a heavy for the day
FOR TIME
10 Rounds Each
3 Clean + Jerks
3 Bar-Facing Burpees
Weight: 115/75

MOVE

STRENGTH
Clean + Jerk
Build to a heavy for the day
FOR TIME
10 Rounds Each
3 Clean + Jerks
3 Burpees
Weight: 95/65

WOD GUIDANCE & GOALS
You will have 30 minutes to build to a heavy clean and jerk for the day. This maybe not be a one rep max day, but heavy! Remember, form and technique trump adding weight to your barbell. Use the half hour to perfect the movement!

THEN, Team Up! You and your partner will alternate every round, completing 10 rounds each of the 3 clean and jerks and 3 bar facing burpees. Choose a weight you can do for three consecutive reps. Target sub 10 minutes.

Post Weight + Time to Comments. Compare Scores HERE.