Friday, May 27, 2022

May 26, 2022

1 min read

Memorial Day - MURPH WILL BE Monday 9am and 10:15am. Picnic will follow. If u want to bring a dish, please do.

We Will also begin the 60-Day Challenge in early JUNE!!!

WOD

21 min AMRAP

2, 4, 6, …of

Bent Over Rows (65/95)

Power Snatches (65/95)

Bench Press Wipers (65/95)

EMO5M - 1 min of Back Squats (65/95)

THIS IS IT: a HUGE BAR DAY!!! Lookin to drain (not gas). Small sets, small Breaks. Can replace or MIX IN Deads for the squats.

Recent Posts

See All

Sat. Oct. 24, 2026

Warm up Runners warm up Run 2 laps 1 min Air Squats :30 Hang :30 Hollow Rocks PVC BACK Squat PRO WOD 7 Rounds of: 7 Back Squats (95/135) 7 Bar Over Burpees 7 Ring Rows 7 Hanging Wipers

Friday, Oct. 23, 2026

“Friday Fun Day” Warm up Runners warm up Michael Phelps 3 min AMRAP 3 push ups, sit ups, squats 2 mins bands or static 1 min bar hang :30 floor thrusters :30 push Aways 2 min Plank 1 min Dying bugz PV

Thurs. Oct. 22, 2026

Warm up 12 mins on own warm up Abs - 30 GHD’s or TTB STRENGTH: Bent over Rows 4x6 WOD 4 Rounds of 6 Thrusters (65/95) 4 Wall Walks 1 Bear Crawl 6 Thrusters (65/95) 4 L-Hang Pull ups 1 Bear Crawl

Comments