Learn about The Murph Challenge sponsored by Port Orchard Police Chief Brown & tips,tricks, and how to scale Murph from home! Don’t forget to post your time in the comments below! Warm-Up :30 Jumping Jacks:30 Reverse Lunges:30 Mountain Climbers:3 Dynamic Pigeon WOD “Murph“ For time:1 mile Run100 Pull-ups200 Push-ups300 Squats1 mile Run “In memory of...Read More

Check out our tips & tricks for quarantine Murph Warm-Up 2 Sets: 10 Calf Raises3 Inchworms:30 Tip Toe Walk:30 Heel Walk10 Pineapple Pickers10 Dynamic Pigeon Then, 3 Sets: 10 Pull-Ups, Rows, or DB Rows10 Push-Ups, Deficit Push-ups, or 5 Strict HSPU WOD “Death By Shuttle Run“ 1)Mark out 30 feet. 2) On Minute 1, run...Read More

Warm-up Complete 2 Sets: :30 Mountain climbers:30 Knee hug to lunge:30 T Push-ups:15 HS or Plank Hold Then, 3 Sets: 2 Front Squats2 Push Press2 Thrusters WOD Complete the Following for Time: 100 Front Rack Lunges*Complete 3 Thrusters after every 10 stepsRead More

Check out our tips & tricks for quarantine Murph Warm-up 3 Sets: :30 Minute Jog:30 Plank:30 Pinneapple pickers:30 Shoulder tap:30 Jumping Jacks:30 Dynamic Scorpion WOD Complete 5 Rounds for Time: 10 Deadlifts20 ft. Burpee Broad JumpsRead More

Several months ago Port Orchard Police Chief Brown approached us with the idea of collaborating for our annual Memorial Day Murph workout. The original plan was for us to host the workout and festivities, while the police department would put on a pancake feed at the gym and sponsor The Murph Challenge – the Official...Read More

Warm-up 1 Minute Jog10 Knee hug to lunge10 Dynamic Pigeon10 Butterfly Sit-ups5 Inchworms Then, 3 Sets: 5 Knee to hip deadlift5 Bent over rows5 Hang Power Cleans5 Push Press or Push Jerk WOD Complete the Following for Time: 35-20-15 Sit-UpsHang to overheadDouble-unders or Jumping Jacks -Use DBs, barbell, weighted back pack, or any object for...Read More

Warm-up 3 sets: 10 Knee hug to lunge10 Calf raises:15 Skipping high knees:15 Mountain Climbers WOD “Bradley” 10 rounds for time of:Sprint 100 meters10 Pull-upsSprint 100 meters10 BurpeesRest 30 seconds 35 Minute Time Cap Equipment Scaling & Modifications Read about modifying pull-ups at home HERE If you don’t have 100 meters to run, perform 20...Read More

Warm-up 3 sets: 10 Knee hug to lunge10 Calf raises:15 Skipping high knees:15 Mountain Climbers WOD 15 Minute AMRAP: 200 Meter Run20 Squats10 Push-UpsRead More

Active recovery day! Take our online yoga class with Malia by signing-up HERE, or get outside and enjoy the sun. You can also try this weekend’s endurance WOD by heading to Beyond the Whiteboard and creating a free account using our code: NXNW736 For all our online announcements, check out our Blog HERERead More

Warm-up Complete 3 Sets: :30 Jog in place:15 HS or Plank hold10 Knee hug to lunge:30 Shoulder taps:30 Dynamic Scorpian WOD Complete 3 Rounds for Time: 12 Suitcase Lunges, Right Arm3 Wall Walks12 Suitcase Lunges, Left Arm3 Wall Walks Scaling and Equipment Modifications Use any weighted object for the lunges. DB, KB, back pack etc.....Read More