Warm-Up 2:00 Bike, Row, Ski 3 Sets: :30 Single-Unders:30 Mountain climbers:30 Squat Hold Strength/Skill Pause Front Squat 5-5-5-5 @ 21X1 WOD Complete 3 Rounds For Time: 21 Hang Power Clean 95/6521 Double-Unders21 Sit-UpsRead more

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 minutes after each setRead 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