NEWS

  • Memorial Day Murph: Monday, May 27th at 8:30a
    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 honor the sacrifices of those who served in the armed forces.

WOD

METCON

FOR RPMS
Bike Sprints
8 x :15/:15
8 x :10/:20
STRENGTH
Push Press
3×5+

WOD GUIDANCE & GOALS
Week 3 of 6, bike sprints! The target rpms for today’s interval will be SLIGHTLY slow for the first interval of :15/:15. Remember, it’s all about being consistent from round to round, NOT going ALL OUT then falling off a cliff. You’ll get a 4 minute rest before the second interval, where you’ll repeat last week’s rpms. Record both rpm averages.

Then, after plenty of rolling and shaking out your legs, you’ll build to a 7-7.5/10 effort for sets of five. On the last set go for as many reps as possible. Record both your weight and final rep count,. 

Post Rpms, Weight + Reps to Comments. Compare Scores HERE and HERE