WWPF 2000m Row (Switch EMOM) Then…. 60 Thrusters, 95/63 (mix reps anyway) 30 Bar MU (mix reps anyway) (scale=Burpee Pull-ups) 40 Thrusters 20 BMU 20 Thrusters 10 BMU Then…. 2000m Row (Switch EMOM)Read more

AMRAP 11 Minutes 12/10 Cal Bike 5 Deadlifts 205/143 3 Power Cleans 1 Front Squat AMRAP 11 minutes 12/10 Cal Ski 100m Farmer Carry-Heavy 20 Lateral Box Jumps 24/20 AMRAP 11 Minutes-Abs for Bardwell 10 Strict Toes to Bar 20 Leg Raises 30 Slow Bicycle KicksRead more

Incline Bench 3×10 -Burnout sets of DB Incline Curls after each set Then….. AMRAP 16 Minutes  100m Sandbag Carry 100/75 20 Sandbag Squats 25 second L-Sit (use Rings, boxes, or parallettes) 300m RunRead more

Snatch Doubles: Work to heavy for 15 Min Then…. 3 Rounds: 100 Double Unders 21 KB Swings, 70/53 12 Target BurpeesRead more

8am and 10am Classes: Murph 1 Mile Run 100 Pullups (Ring Rows only, no banded pullups today) 200 Pushups 300 Air Squats 1 Mile Run *Wear a 20/14lb weight vest * 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 “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.Read more