NEWS
- 2022 Internal Team Throwdown: THIS Saturday May 21st, from 9a-11a. There are NO CLASSES!
- Memorial Day Murph: Monday, May 30th at 7:30a and 9a
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 remember all of the veterans who have made the ultimate sacrifice for our freedoms.
WOD
“No Laws”
30 Push Press
Rest 3 Min
30 Ring Muscle Ups
Rest 3 Min
60/45 Calorie Bike
Weight: 135/95
30 Push Press
Rest 3 Min
30 Bar Muscle Ups
Rest 3 Min
48/36 Calorie Bike
Weight: 115/75
20 Push Press
Rest 3 Min
20 Strict Pull Ups
Rest 3 Min
36/27 Calorie Bike
Weight: 95/65
WOD GUIDANCE & GOALS
YES, you get to rest TWICE! For the 30 push press, use a weight that you can cycle for 10 reps for the first set, then chip away at the remaining reps in sets of 5. Target sub 5 minutes. The 30 muscle ups (or difficult upper-body-pulling movement) you may have to do fast singles, or start with a bigger set then chip away at smaller sets. Target 10 minutes. For the calorie bike, target 5 minutes. Post all three times to comments.
Post Times to Comments.
HOME WOD
3 Rounds
30 Push Ups
30 Sit Ups
300 Meter Run
ENDURANCE
3 miles for time
1:27 #135
7:19 30 BMU attempts (about 4-5 fails)
4:02 60 cals
18:48 total
19:45. 95#. 30 strict c2b 20 rd
2:13 95#
10:00 10 BBMU, 5 BMU
4:00 45 cals
13:19
1:00/3:00/3:19
2:07 @ 135
1:00 15 pu / 15 rd
3:47 60 cal
45# 1:29/20 Grband Strict, 20 Bench dips 5:03/27 cal 3:03
1:29 115#
2:58 spu
3:14 echo bike
2:44 MCx
5:29 PRed linking 8 BMU!!
4:36 bike
1:36 65#
5:?? 5 BMU/10 spu/10 bench dips all with green band. Well not the dips.
4:04 bike
2:27 85#
4:29 30 spu black band
3:53 45c bike
4:27 135#
3:58 strict pull ups
3:12 60 cal
2:11- 85#
4:50- strict & bench dips
4:02 45
Total Time: 15:26
30 PP 95#
20 strict PU
36 Calories
1:34 press 135#
12 rmu in ~5 min (no dip left)
4:03 bike