WORKOUT OF THE DAY: STRENGTH: B Squat 90-95% of 1rm 1.1.1.1 across Pull-ups, ME set after each set of B Squats Note- the effort should go B Squat, immediately into ME strict Pull-ups, then rest 1.5-2mins before next set of squats WOD: [ Karen + ] 150 Wall Balls* *- every break equals 5 burpees post...Read More
WORKOUT OF THE DAY: STRENGTH: None. WOD: [ With a Partner ] 1.5 mile run, alternating every 1 lap, 3000m Row, alternating 300m, 6min cumulative plank, add wt as needed, alternating every minute 35min CapRead More
WORKOUT OF THE DAY: STRENGTH: Bench 90-95% of 1rm 1.1.1.1 across WOD: [ Cloud 9 ] 40 D-unders 20 F Rack Lunges (10/side) 20 Bent over rows 20 P Presses x 4 Rds L1-95/65 L2/M-65/45 L3-singles x2, 45/35 15min CapRead More
Details for TODAY’s MURPH Event: PARKING will be allowed in the following locations: Spots facing the Road Across the street Back of building Please DO NOT park in our neighbors spots marked with their businesses. DOORS OPEN at 7:00am Individuals doing the workout “chipper” style are encouraged to start at 7:30am Welcome, Group Warm-up & National...Read More
WORKOUT OF THE DAY: STRENGTH: Max Ht Box Jump WOD: [ Partner Wod ] Only 1 working at a time 600m Tire Drag (45/25) 600m OH Plate Carry (45/35) 1800m Row (200m intervals) 22min CapRead More
WORKOUT OF THE DAY: STRENGTH: Bench Press 85-90% of 1rm 3.3.3.3 (Across)+1ME WOD: [ Thrones ] 10 Thrusters 200m Run on 3mins x 4 rds -record splits L1-135/95 L2/M-95/65 L3-75/45Read More
