March 28, 2018

Memorial Day "MURPH"

Sorry, all classes are completely full

by pre-registration ,

"MURPH'

55:00 time cap today

Class times are 7:30am & 8:30am

Complete for time:

1 Mile Run

100 Pull Ups

200 Push Ups

300 Body Squats

1 Mile Run

May 26, 2018

Pick your own partner:

FOR TIME:

50 Lunge Steps in place

100 Burpees

150 Wall Balls (no squat) 20/14 - 10'

200 SL Sit Ups

3000 Meter Row

March 25, 2018

Complete for time:

1 Mile Assault Bike

2000 Meter Row

1 Mile Run

STRENGTH WOD:  Back Squat  90%  5X1

May 24, 2018

Complete 3 rounds for time of:

10 Dumbbell Hang Snatches, Left Arm (55/40)

5 Bar Muscle Ups

10 DB Hang Snatches, Right Arm (55/40)

5 Bar Muscle Ups

STRENGTH WOD:  BENCH PRESS 85%  3x3

May 23, 2018

Complete 3 rounds of:

1:00 SDLHP (96/65)

1:00 SL Sit Ups

1:00 Push Presses (95/65)

1:00 SL Sit Ups

REST 1:00

For total reps

STRENGTH WOD:  DEADLIFT  80%  5x3