NEWS

  • Memorial Day Murph: Mon 5/31 at 7a + 9:30
    Programming this month will be geared toward building pull up, push up, squat and run volume for the workout Murph. Murph is a 1 mile run, 100 pull ups, 200 push ups, 300 squats, followed by another mile run. By the 31st, you’ll feel ready to attack this workout, and not have it interfere with the rest of your week’s workouts

WOD

“Middle Child”

METCON

5 Rounds
15 Deadlift
25 Sit Ups
35 Double Unders

Weight: 185/135

MASTERS

5 Rounds
15 Deadlift
25 Sit Ups
11 Attempts

Weight: 155/105

MOVE

5 Rounds
15 Deadlift
25 Sit Ups
50 Single Unders

Weight: 135/95

WOD GUIDANCE & GOALS
Deads and Dubs! Choose a weight for the deadlifts that you can do for 15 reps unbroken for at least the first two rounds. Recover on the sit ups, and do the biggest set of double unders you can (unbroken!) Target 12 minutes.

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HOME WOD

5 Rounds
15 Sit to Stands
25 Sit Ups
35 Jumping Jacks

ENDURANCE

Rest