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

“By and By”

METCON

2-4-6-8-10-12-14-16-18-20
Toes to Bar
DB Reverse Lunge
Weight: 50/35

MASTERS

2-4-6-8-10-12-14-16-18-20
Knee Ups
DB Reverse Lunge
Weight: 35/20

MOVE

2-4-6-8-10-12-14-16-18-20
V-Ups
DB Goblet Squats
Weight: 25/15

WOD GUIDANCE & GOALS
Keep the sets of toes to bar unbroken for as long as possible. A good goal would be to hold on through the single digits, then start breaking them up around the set of 10. Between toes to bar sets, you’ll do double dumbbell reverse lunges. Hold both dumbbells on your shoulders in the front rack position. The lunge reps are TOTAL reps (right foot is one rep, and the left is two.) The weight should be heavy enough that you need to break up the reps starting with the set of 10. Target 12 minutes. 

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