Friday 05/23

Today is our annual Murph event ! This will be the only time we are open, no regular classes.

If this is your first time completing Murph we highly suggest doing half! There will be stations already set for pull ups with boxes and bands as well as rings for ring rows, just hop in a spot that’s open when you get back to the pull ups through your rounds. You can complete the push ups and squats either inside or outside.

The best advice we can give is to go into the workout with a game plan, have fun with it and remember why we do this year after year !!

BYOB!

Thursday 05/22

Tomorrow is the day! HERO WOD MURPH 🇺🇸 This will be the only time we are open. We will start our ceremony at 4:45pm. Please feel free to hang around with us afterwards to kick off the weekend with a few adult beverages and empanadas!!! (Scroll back to yesterdays post if you don’t know what we’re talking about 😋)

Saturday & Sunday - normal schedule

Monday - Memorial Day - 8:00am only

Body Armor - OTM x 12 mins

• Min 1 = 50ft Handstand walk mod to :30 practice/holds or bear crawl

• Min 2 = 20 Hollow tucks

• Min 3 = 20 G2OH (45/25)

WOD - 5RFT

• 500m Row/Ski or 30/24 Bike

• 1:00 Rest

Wednesday 05/21

Body Armor - 4RNFT

• 100m KB Farmers Carry

• :20 Side Plank ea.

• :30 Glute Bridge Hold

WOD - 14 min AMRAP

• 200m Run

• 12 Burpees

• 12 KB Swings (53/36)

Tuesday 05/20

Strength Day

Part 1 - Every 2:00

• 7 x 5 Back Squats

• @ 70-75% of 1RM

Part 2 - OTM x 12 sets

• Sets 1-6 = 2 Snatches

• Sets 7-12 = 1 Snatch

• Build based off feel

Monday 05/19

This week we will move our strength day to tomorrow, Tuesday, due to our Murph event on Friday

This Friday - 05/23 - there will be no regular classes. We will open at 4pm for everyone to come down and get settled in. At 4:45pm we will come together for our National Anthem and Murph’s citation reading. Around 5pm the non-vest heat will begin and 10 minutes after the vest heat will start. Please feel free to hang around afterwards to kick off Memorial Day weekend with us. There will be plenty of scaling options and stations set up for modified pull ups too!

Strength - Every 2:00 x 5 Sets

• 1 Power Clean + 2 Hang Power Cleans

• Build based off feel

WOD - 10 RFT

2 Rounds

• 50 DU

• 5 Power Cleans (185/125)

2 Rounds

• 40 DU

• 4 Power Cleans

2 Rounds

• 30 DU

• 3 Power Cleans

2 Rounds

• 20 DU

• 2 Power Cleans

2 Rounds

• 10 DU

• 1 Power Cleans