8am-10am Open Gym 10am: Memorial Day Murph Complete the following hero WOD by yourself or with a partner: 1 mile Run 100 Pullups 200 Pushups 300 Air Squats 1 mile Run On June 28, 2005, Lt. Murphy was the officer-in-charge of a four-man SEAL element in support of Operation Red Wing tasked with finding key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters. – A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making...Read more

10am: Oly Lifting 11am: Enduro WOD 5 Rounds 500m Row 30 DU 12 T2B 200m Run *Rest 2 minutes between rounds Join us Monday at 10 for the annual Murph WorkoutRead more

Deadlift: 1-1-1 (90%-100%) Then…. 10 min AMRAP 5 Deadlifts, 275/205 10 HR Pushups 15 Wall Ball Shots, 20/14  Read more

15 Minutes to a heavy Jerk from Rack Then…. WWPF AMRAP 20 alternating rounds with partner 5 Clean and Jerk 185/133 10 Chest to Bar Pullups 20 Double Unders *tag partner after double unders* Rest as your partner goes through a full round.  These are to be all out sprints.   Selena and Gaga during Partner FridayRead more

Power Snatch 3-3-3   Then   15 Min AMRAP   5 Power Snatch 155/105 10 Box Jumps 15 Air Squats 200 Meter run   Post Loads and Rounds to Comments and ZEN:  Read more