Weightlifting Shoulder Press (20X1) * Set 1 – 50% of possible 1-RM x 3 reps * Set 2 – 75% of possible 1-RM x 2 reps * Set 3 – 85% of possible 1-RM x 1 rep * Set 4 – 90-95% of possible 1-RM x 1 rep * Set 5 – Test 1-RM *...Read More

Metcon (Time) For time: 800 Meter Row 800 Meter Run 60 Kettlebell Swings (32/24 kg) 60 Wall Ball Shots (30/20 lbs) 40 Push-ups 40 Sit ups 20 Burpees 20 Single Arm Overhead KB Lunges (32/24 kg)Read More

Metcon (4 Rounds for time) Every 10 minutes, for 40 minutes (4 sets) for times: Run 400 Meters 15 Burpee Box Jump-Overs (24″/20″) 20 Alternating Single-Arm Dumbbell Snatches (50/35 lbs) Run 400 MetersRead More

Trail run at South Table at 6:00pm, details here! Weightlifting Five sets of: Shoulder Press (2-3 reps) Rest 2-3 Minutes Metcon (Time) In teams of two, partners will alternate to complete 7 rounds each of: 7 Push Press (115/75 lbs) 7 Toes to BarRead More

Weightlifting Five sets of: Snatch (1.1.1) Rest 10 seconds between singles, and 2 minutes between rounds. Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 10 minutes of: 5 Strict Handstand Push-Ups 10 DB Renegade Rows (50/35lb) 15 Kettlebell Swings (32/24 kg)Read More

Trail Ride today in Evergreen at 6pm, details here. – Weightlifting Four sets of: Front Squat (6-8 reps @ 30X1) Rest 90 seconds Metcon (Time) For time: 500 Meter Row 50 Slamballs (30/20lb) 50 Sit ups 500 Meter Row  Read More

Michael Patrick “Murph” Murphy (May 7, 1976 – June 28, 2005) was a United States Navy Seal officer who was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. He was the first member of the U.S. Navy to receive the award since the Vietnam War. His other...Read More

Just a reminder, if you are planning on coming to do Murph on Monday. You have 100 Pull ups and 200 Push Ups and 300 Squats TOMORROW. It’s recommended to take Sunday off and rest for Monday! – Metcon (AMRAP – Rounds and Reps) In teams of two, with only one partner working at a...Read More

Boot Camp: 8 & 9 a.m. Super Charged Saturday: 10 a.m. Open Gym: 10 a.m. – Noon – MEMORIAL DAY MURPH LOGISTICS AND HEAT TIMES FOR 5/28/18 Memorial Day “Murph” is here!!! Heats times are at 9:50am, 10:30am, and 11:10am. Your assigned heat time and pull-up station will be posted on the website on Sunday...Read More

Weightlifting Five sets of: Push Press (3-5 Reps) Rest 2-3 Minutes Metcon  Every minute, on the minute, for  10 minutes: Minute 1 – 5 Power Cleans (175/125 lbs) Minute 2 – 12/6 Calories of RowingRead More