WWPF 0:00-8:00 Establish a 2rm Front Squat 10:00 – 16:00 6 minute ladder: 2-4-6-8-10….. KB Snatch, 70/53 Box Jump, 30/24 18:00 – 26:00 For Time (score is max wall balls + cal) Max Cal on rower Max Wall Ball Shots, 20/14                  Read more

Press 3-3-3   Then:   40 Power Clean 95/63 40 Double Unders 40 Push Press 95/63 40 Double Unders 40 Power Snatch 95/63 40 Double Unders   Post Loads and Time to Comments and Zen:  Read more

Back Squat (deload): 1X8, 1X5, 1X3 Then… 3 Rounds:  400m Run 21 Kb Swings, 53/35 12 Burpee Box Jumps, 24/20 Laumey enjoying Murph on Monday    Read more

Hang Clean 2-2-2 Then…. 21-15-9 Hang Clean 185/133 Toes Through Rings Happy birthday to Nick Doak!Read more

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