[caption id="attachment_11480" align="aligncenter" width="900"] Caption This _____________________[/caption]   Thursday - May 31, 2018   Strength/Skill: 5 Minute Plank hold (both partners) Every time you break 3 Burpees   Metcon: Partner Workout Divided 1 works 1 Rests 22 Minute AMRAP 22 Box Jumps 24”/20” 22 DB Push Press 50/35 22 Goblet Squats...

[caption id="attachment_11443" align="aligncenter" width="768"] Murph 2018[/caption]     Wednesday - May 30, 2018   Strength: Power Snatches 10x2 Ascending   Metcon :  4 Rounds (20 minute Cap) 400m Run 12 Overhead Squats 6 Ring Muscle-ups (Scale is ring draw with feet)    ...

[caption id="attachment_11433" align="aligncenter" width="900"] Not a bad first heat for Murph yesterday!Great job everyone who participated it was a great day![/caption]   Tuesday - May 29, 2018   Strengh/Skill: Accumulate 30 GHD’s 30 Good Mornings   Metcon (Distance) 5 min Amrap 500m Row 15 Power Cleans (185/125) Max Meter Row ...

    Memorial Day Murph We will have multiple heats followed by a BBQ (Bacon Woven Maple Balsamic Chicken Kabobs) Heats starting at 9:00 Join us this Memorial Day in honoring all who have given their life for our freedom! "Murph" Run 1 Mile 100 Pull Ups 200 Push Ups ...

  Memorial Day Murph: Monday Heats starting at 09:00 BBQ to follow (about 12:00)     Friday - May 25, 2018   Strength: Bench Press 6x2 @ 85%   Metcon:  2-4-6-8-10-8-6-4-2 2fer Wallballs 20/14   (SRX Heavier) PWR Snatch 135/95  (SRX Full)   Saturday - May 26, 2018 08:45 - Doors Open 09:00 - Workout 10:00 -...

    Thursday - May 24, 2018   Strength/Skill: Team Relay Style Bike 10/6 Plate 75’ Row 250m   Metcon: Partner Workout (26 minute CAP) 100 HSPU (Scale is Ring PU) 100 T2B 100 Calorie Bike 100 DB Box Step overs 40/20 (20”16”) 100’ *R Arm Overhead DB Walking Lunge 100’...

        Wednesday - May 23, 2018   Strength: Clean & Jerk Establish a 1RM   Metcon :  AMRAP 15   5 Ring Dips 10 Box Jumps 15 KB Swings 70/53 (R) *Top of Every Minute 3 Burpees    ...

    Tuesday - May 22, 2018   Strengh/Skill: 1/2 Tabata (8 minutes) T2B V-ups Russian Twists Plank in Rings   Metcon: 800m Run 21 Deadlifts 225/155 21 Pull-ups 21 HR Push-ups 400m Run 15 Deadlifts 225/155 15 Pull-ups 15 HR Push-ups 200m 9 Deadlifts 225/155 9 Pull-ups 9 HR Push-ups    ...

        Monday - May 21, 2018   Strength: Front Squat 6x3 @ 75% 3/3/x   Skill/Plyo:  Single Leg Take Off/ Duel Leg Landing   Metcon: For time: (15 minute cap)   50 Lateral Burpees 150 DU   30 Clusters 135/95    ...