May 27, 2024
“Murph”Kicking off at 8am! For time:Run, 1 mi100 Pull-ups200 Push-ups300 Air SquatsRun, 1 min 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 […]
May 25, 2024
Complete in teams of 2. Accumulate in any order in “I go, you go” style. For time:50 Push Jerks, 185/155 lbsDumbbell Bear Crawl, 50/35 lbs, 500 ft50 Hang Power Cleans, 185/155 lbsFarmer Carry, 53/35 lbs, 500 ftGoal: Sub 20 mins Post Work3 rounds for quality of: Hollow Hold, 20 secs 10 Pike Compressions
May 24, 2024
3 rounds for time of:10 Deadlifts, 315/225 lbs20/17 Echo Bike CaloriesGoal: Sub 8 min Post WorkFor quality:Barbell Overhead Hold, 135/95 lbs, 2 minsEvery time you break complete:Plank Hold, 30 secs
May 23, 2024
Death By Row Calorie With a continuously running clock perform:1 Row Calorie in the first 1 min2 Row Calories in the second 1 min3 Row Calories in the third 1 min…Continuing this for as long as you are able. Post Work 200 meter Farmers Carry for load OR 200 meter Sled Drag for load *can’t […]
May 22, 2024
Every 1 min for 12 mins, alternating between:Min 1: 15 Box Jump Overs, 24/20 inMin 2: 12 Dumbbell Thrusters, 50/35 lbsMin 3: 3 Rope Climbs Post WorkFor quality:75 Band Pull Aparts75 Band Face Pulls
May 21, 2024
For time:50 Clean & Jerks, 135/95 lbs75 Toes-to-bars500 Double Unders*accumulate reps in any orderGoal: Sub 18 min Post WorkBanded Hamstring Stretch – 2 min/sideBanded Tricep Stretch – :90 sec/sideRoll/Smash Calves – :90 sec-2 min/side