NEWS

  • Memorial Day Murph: Monday, May 28th 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

“WOD TITLE”

METCON

3 Rounds
10 Back Squats
20 Wall Balls
800 Meter Run

Weight: 20/14, 135/95

MASTERS

3 Rounds
10 Back Squats
20 Wall Balls
800 Meter Run

Weight: 14/10, 115/75

MOVE

3 Rounds
10 Back Squats
20 Wall Balls
600 Meter Run

Weight: 10/6, 95/65

WOD GUIDANCE & GOALS
Ehrybody… SQUAT, SQUAT, SQUAT, SQUAT, SQUAT, SQUAT! Ok, that’s enough Lil Jon, but yes it’s that time to get-below-parallel. Barbells will be taken from the floor for the back squats, which means you’ll have to lift the bar up and overhead (could be your weight limiter.) After completing 10 unbroken back squats move right into 20 wall balls. Take a big breath before your set, and try to do all 20 straight. Then it’s out the door, with your new-born-deer legs, for an 800 meter run (4-ish minutes). Use the first 100 meters to shake out your legs then pick up your pace. Target 17 minutes.

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