• 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.


“Looking For Trouble”

In teams of 3 complete
7500 Meter Row
1 – 250/200 Meters
2 – Plank Hold
3 – Rest

Teams!! Here’s how this is going to work… whoever is on the rower, is the timekeeper. Partner one will row 250 or 200 meters, while partner two planks, and partner three rests. Once partner one is done with their interval, partner two moves to a rest, partner three moves to the row and partner one starts a plank. Record the total time to complete 7500 meters. FAST transitions! Target 30-35 minutes.

Post Time to Comments. Compare Scores HERE.