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
Trail Run at 6pm, details here! – Weightlifting Four sets of: Bulgarian Split Squat (6-8 reps @ 30×1) Rest 2 Minutes Strict Supinated Grip Pull-Up (4-6 Reps) Rest 2 minutes Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 6 minutes of: 12 Wall Ball Shots 9 Toes To...Read More
MTB Ride tonight….maybe, details here. – Metcon (AMRAP – Rounds and Reps) In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of: 10 Thrusters (95/65 lbs) 10 Box Jumps (24″/20″) 400 Meter Run Metcon (Weight) Sandbag Work out – Performed Outside 3x200ft AHAP sandbag farmers...Read More
Weightlifting Take 20 minutes to find today’s 1-RM Clean & Jerk Clean and Jerk (1 Rep) Metcon Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 8 minutes of: 4 Ground to Overhead (185/135 lbs) 8 Chest-to-Bar Pull-UpsRead More
Metcon (Time) In teams of four, with only 1 person working at a time, complete the following: 300 Kettlebell Swings (24/16 kg) 250 DB Push Press (50/35lb) 200 Pull-Ups 150 Box Jump-Overs (24″/20″) 1600 Meter Medicine Ball RelayRead More
Metcon (Time) Every 8 minutes, for 40 minutes (5 sets) for times: Run 800 Meters 15 Burpee Box Jump-Overs (24″/20″) 15 Strict Handstand Push-Ups Accessory Work Ankle Drivers – 30 Seconds each ankle IT Band Foam Rolling – 30 Seconds each side Single leg straddle – 30 Seconds each sideRead More
