Monday 5.27.19

by Admin | May 26, 2019 | WODs and News | 0 Comment

Memorial Day Murph 2018

 

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., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

News

Start time tomorrow 9am!


Sunday 5.26.19

by Admin | May 25, 2019 | WODs and News | 0 Comment

Jen

 

"Fantasmic!"
5 min AMRAP
10 DB Snatch (50#/35#)
10 Burpee Box Jump overs (24"/20")
Rest 5 min then repeat
*Resume where left off

News

Memorial Day Murph
Tomorrow, May 27th
Event will start at 9am
Child care will be available for $5 drop in rate
Sign up for food at the front desk, $5 per person


Saturday 5.25.19

by Admin | May 24, 2019 | WODs and News | 0 Comment

Ashley G.

 

"Shovel Stones"
15 min AMRAP - Partner WOD
100m Run (Together)
10 DB Clean and Jerks (50#/35#w/ 2DBs)(each)
3 Muscle ups or Burpee Pull ups (each)

News

Memorial Day Murph
Next Monday, May 27th
Event will start at 9am
Child care will be available for $5 drop in rate
Sign up for food at the front desk, $5 per person


Friday 5.24.19

by Admin | May 23, 2019 | WODs and News | 0 Comment

Caroline

 

"Mow the Grass"
5 min AMRAP
30 Power Snatches (75#/55#)
30 T2B
30 Thrusters (75#/55#)
30 Burpees Over the Bar (lateral)
Rest 5 min
10 min AMRAP
Pick up where left off

News

Memorial Day Murph
Next Monday, May 27th
Event will start at 9am
Sign up for food at the front desk, $5 per person


Thursday 5.23.19

by Admin | May 22, 2019 | WODs and News | 0 Comment

Jessica V. 

 

"Mulch"
12 min AMRAP
15 Wall Balls (20#/14#)
10 Box Jumps (24"/20")
10 1 arm DB Hang Clean and Jerks (50#/35#)
*5 Right arm then 5 left arm

News

Memorial Day Murph
Next Monday, May 27th
Event will start at 9am
Sign up for food at the front desk, $5 per person


Wednesday 5.22.19

by Admin | May 21, 2019 | WODs and News | 0 Comment

Frankie

 

Bench Press
5 x 3
12 minutes to complete

"Pick the Weeds"
4 min AMRAP
8 Hang Power Cleans (115#/75#)
32 Double Unders

News

Memorial Day Murph
Next Monday, May 27th
Event will start at 9am
Sign up for food at the front desk, $5 per person


Tuesday 5.21.19

by Admin | May 20, 2019 | WODs and News | 0 Comment

Eric and some of the 5:30pm crew

 

"Splash Mountain"
5 Rounds
1 min of Row (cal)
1 min of rest
1 min of Bike (cal)
1 min of rest

News

Memorial Day Murph
Next Monday, May 27th
Event will start at 9am
Sign up for food at the front desk,$5 per person


Monday 5.20.19

by Admin | May 19, 2019 | WODs and News | 0 Comment

Jordan

 

"Power Wash"
6 Rounds
400m Run
Then two rounds (within each round)of:
15 Squats
5 Push ups
5 Pull ups
5 Push ups

News

SAVE THE DATE!
Memorial Day Murph
Monday, May 27th
Event will start at 9am!


Sunday 5.19.20

by Admin | May 18, 2019 | WODs and News | 0 Comment

Alexis

 

"Duke of Edinburgh"
1000m Row
30 Clean and Jerks (115#/75#)
30 T2B

News

SAVE THE DATE!
Memorial Day Murph
Monday, May 27th
Event will start at 9am!


Saturday 5.18.19

by Admin | May 17, 2019 | WODs and News | 0 Comment

Colette

 

"Elizabeth II"
Team of 3 WOD
100 DB Power Cleans (50#/35#)*
100 DB Front Squats (50#/35#)*
100 Pull ups
100 Burpees Facing the DB

Athlete 1 - working
Athlete 2 - 100m Run
Athlete 3 - Rest
*Rotate when athlete 2 finishes run

News

SAVE THE DATE!
Memorial Day Murph
Monday, May 27th
Event will start at 9am!