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

“A Bar Song”

METCON

5 Rounds
400 Meter Run
10 Clean + Jerks
Weight: 185/125

MASTERS

5 Rounds
400 Meter Run
10 Clean + Jerks
Weight: 155/105

MOVE

5 Rounds
300 Meter Run
10 Clean + Jerks
Weight: 95/65

WOD GUIDANCE & GOALS
Do not underestimate the number ten. It looks so friendly like it’s no big deal. Well, news flash, it’s a HUGE deal at THAT weight! Each rep should be done as a single, and take anywhere between :90-2:00 to complete. The RUN should feel like the REST. Ya pickin’ up what I’m puttin’ down?! As always, FORM over weight, so if your reps start to look/feel ugly, please take weight off or slow down. Target 20 minutes.

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