NEWS

  • Memorial Day Murph: TOMORROW Monday, May 29th 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

“Woke Up Like This”

METCON

4 Rounds:
15/12 Calorie Bike
10 Left-Arm Hang Dumbbell Snatch
30 Sit Ups
10 Right-Arm Hang Dumbbell Snatch
15/12 Calorie Bike
Rest 3 Minutes

Weight: 50/35

MASTERS

4 Rounds:
12/9 Calorie Bike
10 Left-Arm Hang Dumbbell Snatch
30 Sit Ups
10 Right-Arm Hang Dumbbell Snatch
12/9 Calorie Bike
Rest 3 Minutes

Weight: 35/20

MOVE

4 Rounds:
9/6 Calorie Bike
7Left-Arm Hang Dumbbell Snatch
20 Sit Ups
7Right-Arm Hang Dumbbell Snatch
9/6 Calorie Bike
Rest 3 Minutes

Weight: 50/35

WOD GUIDANCE & GOALS
When you see “REST” think “GO FAST!” Spend no more than :60 on the bike, do unbroken sets of db hang snatch, push (and breath) on the sit ups, and then reverse back up the ladder! Target 4 minutes per interval, and be CONSISTENT!

Post Intervals to Comments. Compare Scores HERE.