Friday 05/24 - Hero WOD Murph

Today - no regular classes. Doors will open at 4pm and we will come together at 4:45pm for our national anthem. At 5pm the non vest heat will begin and 10 minutes after then the vest heat will start. Feel free to hang around afterwards and cool down with a few cold beverages !

This weekend we will have a normal schedule.

Monday - Memorial Day - 8am class only

“Greater love hath no man than to lay down his life for his brothers”

HERO WOD MURPH - “BODY ARMOR”

For Time

• 1 Mile Run

• 100 Pull ups

• 200 Push ups

• 300 Squats

• 1 Mile Run

Weighted vest (20/15)

Thursday 05/23

Tomorrow is our annual Murph event ! There will be NO regular classes. We will be opening at 4pm for you all to settle in and start warming up. Around 4:45-4:50pm we will come together for our national anthem. At 5pm the first heat will start and 10 minutes later those wearing a vest will begin. Please feel free to hang around afterwards to cool down with any beverages or snacks !

Body Armor - 4RNFT

• :20 Side Plank ea.

• 10 Single leg glute bridges

• 25 Hollow Tucks

• :30 Wall sit

WOD - For Time

• 750m Row

• 200ft Bear Crawl

• 50 Plate G2OH (45/25)

• 200ft Bear Crawl

• 750m Row

Wednesday 05/22

Strength - OTM x 10 mins

• 1 Snatch

• Build to a heavy single

WOD - For Time

• 35 Wallballs (20/14)

• 35 KB Swings (53/36)

• 50m KB OH Carry (L) + 50m KB OH Carry (R)

• 35 Hang Power Snatch (75/55)

• 50m KB OH Carry (L) + 50m KB OH Carry (R)

• 35 KB Swings

• 35 Wallballs

Tuesday 05/21

Monday - Memorial Day - 8:00am class only

Strength - Every 2:30 x 4 Sets

• 5 Strict Press + 5 Push Press

• @ ~ 70% of 1RM Strict Press

WOD - For Time

• 21-15-9 HSPU

• 75-50-25 DU

• 400m Run

Monday 05/20

This Friday 05/24 there will be no regular classes due to our annual hero workout “Murph”. We will open up at 4pm and right before 5pm take a moment for our national anthem and a citation reading. From there will have two heats. Heat 1 will begin on the 00:00 for anyone not wearing a vest and 10 mins later heat two will begin for those wearing a vest.

If this is your very first time completing Murph we highly suggest modifying this workout to complete half. Any way you modify you must start and end with the runs. The middle portion can be partitioned how ever you’d like.

If you have any questions before Friday please feel free to contact us at any time !

WOD - OTM x 25 mins

• 25 Sit ups

• 10 Power Cleans (115/85)

• 12 Lateral Burpees

• Max Cal Row

• 1:00 Rest