WOD 1. Conditioning EMOMx16: A) 12 KB Front Rack Lunges (53’s/35’s)(35’s/25’s) B) 12 Deficit Push-ups (stacking plates) C) 12 DB Box Step-Ups (45’s/30’s)(35’s/25’s) D) 50s Plank Hold (elbows)  

Open Gym 5:30-6:30am & 5:30-6:30pm MEMORIAL DAY MURPH schedule Monday May 29th, Memorial Day, we will not have regular class. We will have OPEN GYM style from 7-9am. Murph 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run will be the ‘r... Continue Reading

1. Conditioning “Helen” 3RFT: 400m Run 21 KB Swings (53/35#) 12 Pull-ups *This is a GLORY BOARD workout! Go HARD and lets see some new PRs! Make every rep count 2. Stamina Training EMOM x 10: Odd: 15 Wallballs (20/14#) Even: 6 Bar MU or ring d... Continue Reading

WOD 1. Conditioning 3RFT: 10 Power Cleans (135/95) (115/80) 10 Front Squats 10 Jerks 50 DU Accessory Work 10 heavy KBS 10 pull ups 10 Romanian Dead Lifts @ 75-85% of your DL max 3 rds

Teams of 2-3: 4:00 at each station: max reps as a team Barbell squat jumps 45/35 (barbell on your back) Row for Cal. Snatch 95/65 KBS 55/35 Overhead Plate Carry for Distance (45/25) (mailbox and back)