Warm-Up 2:00 Bike, Row, Ski 3 Rounds: :20 HS or Plank Hold:15 Bar Hang10 Ring Rows WOD EMOM For 20 Minutes (5 Sets): Station 1 – Wall Walks x 3Station 2 – Box Jumps or Step-Ups x 10Station 3 – Strict Pull-Ups x 5-10Station 4 – Deficit Push-Ups x 10Read More

Warm-Up 2:00 Bike, Row, Ski 3 Rounds: 100 Meter Jog:15 Hanging Knee Raise:15 Goblet Squat Hold10 Light Double DB Strict Press Strength/Skill 5 Sets: 1 Push Press + 2 Push Jerk Weight by feel WOD Complete 3 Sets: 4 Minute AMRAP 400 Meter Run10 DB Lunges 50/35 (each hand)KBS x Max reps 70/53 Rest 2...Read More

Warm-Up2:00 Bike, Row, Ski3 Rounds:10 Ring Rows10 Pineapple Pickers:20 Palloff Hold10 Halo Monster Walks Strength/SkillBack Squat5-5-5-5 @75% WOD 21-15-9 Burpees over DBAlternating DB snatches 50/35Toes to barRead More

Learn More About Murph Here Memorial Day Weekend Schedule: Saturday – Murph 8:30 & 10:00 Sunday – Closed Monday – Closed Warm-Up 3 Sets: 20 Mountain Climbers10 Lunges6 Dynamic Pigeons8 Reverse Snow Angels WOD “Murph” For time:1 mile Run100 Pull-ups200 Push-ups300 Squats1 mile RunRead More

Holiday Schedule: Saturday – Murph 8:30 am & 10:00 amSunday – ClosedMonday – Closed WOD Teams of two, one person working at a time, complete the following for time: Row 5k (switch every 250 meters) *Worried about finding a partner? This can also be done solo, resting 1:00 after each effort.Read More

Warm-Up 2 Minute Bike, row, ski Then, 3 Rounds: 10 Walking Lunges10 Ring Rows20 Banded Pull-aparts5 Bottoms up KB Press WOD EMOM For 24 Minutes (6 Sets): Station 1 – Dips x 5-10Station 2 – Supine Barbell Row x 6Station 3 – Ski x 10/8 CaloriesStation 4 – KB Goblet Reverse Lunge x 10Read More

Warm-Up 2:00 Bike, Row, Ski 3 Rounds: 20 Alternating Leg Single Unders10 Pineapple Pickers:15 Goblet Squat Hold10 Ring Rows Strength/Skill 3 Sets: 5 Strict HSPU or Unsupported Seated Press3 Broad Jump14 Alternating Pistols WOD Four Rounds For Time: 5 Hang Power Cleans 135/957 Front Squats21 Double-UndersRead More

Warm-Up 2:00 Bike, Row, Ski 3 Rounds: 100 Meter Jog:15 Hanging Knee Raise:15 Goblet Squat Hold10 Light Double DB Strict Press Strength/Skill 5 Sets: 2 Push Press + 2 Push Jerk Weight by feel WOD For time:50/45 Calories Bike30 Double DB Ground to Overhead 45/3030 BurpeesRead More

Warm-Up 2:00 Bike, Row, Ski 3 Rounds: 10 Ring Rows10 Pineapple Pickers:20 Palloff Hold10 Halo Monster Walks Strength/Skill Back Squat 5-5-5-5-5 @ 70% WOD “Helen” Complete 3 Rounds For Time: 400 Meter Run21 KBS 53/3512 Pull-Ups Compare to: 3/27/2023Read More

Strength/Skill Clean 12 Minutes to build to a heavy clean or work on technique WOD In teams of two, complete a 20 Minute AMRAP: 400 Meter Run*5 Strcit Pull-ups10 Push Press 95/6512 Calorie RowRead More