Work/Rest with a partner… 3 Rounds: 200 Meter Run 400 Meter Run 600 Meter Run

Open gym times; 5:30-6:30 am 5:30-6:30 pm

“Christine” 3 Rounds: 500m Row 12 Deadlifts (Bodyweight) 21 Box Jumps (20″)

The gym will be open from 7-9 am on Memorial Day. “Murph” is the WOD, please allow yourself enough time to complete the workout during this time period.   “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., […]

14 min AMRAP of Team of 3: 10 cal row 10 hang cleans 85/115 10 burpee box jump overs *congo line style – partner A starts on rower, when they finish partner B begins rowing and A starts hang cleans, Partner C may row when B is done…continue this format for 14 min.  You may […]