• 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.


“Partner Bull”

With a partner complete
2 Rounds:
200 Double Unders
50 Overhead Squats
50 Pull Ups
1 Mile Run

Weight: 135/95

With a partner complete
2 Rounds:
50 Attempts
50 Overhead Squats
25 Pull Ups (band)
1200 Meter Run

Weight: 115/75

With a partner complete
2 Rounds:
400 Double Unders
50 Front Squats
50 Ring Rows
800 Meter Run

Weight: 75/55

Grab a Buddy!! With your partner, break double unders, overhead squats and pull ups into any rep schemes you would like with one person working and the other resting. Try for bigger sets of double unders, sets of 10 overhead squats and sets of 5-10 pull ups. Break the run into 400 meters intervals. Target 35 minutes, with a 40 minute cap.

U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.

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