5.26.18 WOD
4 Rounds: 400m Row 21 Back Squats 95/65 400m Run 21 SDHP 95/65 400m Ski Erg or .4 Bike 21 Push Press 95/65 *Time CAP: 35min. *Optional: Double the numbers and do "Teams of 2."
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5.25.18 WOD
General Warm-up Then, 2 Rounds: 5 Wall Climbs 25 Ball Slams 30/20 Then, Push Jerk 4 Sets: 8 Push Jerks (climbing) immediately into; 1min. of MAX cals on the Ski erg or Bike Rest 2min. *Try and stay within 5 cals your best and worst. Then, 10min. AMRAP: MAX Front Rack Lunges 95/65 *5 Burpees...
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5.24.18 WOD
MEMORIAL DAY MURPH: Monday, May 28 @ 8:00AM. Heats : 8am-9am-10am-11am Join us in celebrating Memorial Day to honor all of our heroes that have passed. EVERYONE is invited! Grill out and hang out Post Murph Single Leg RDL : 6-8 reps on each leg x 4 Sets *Use the wall for support if you're...
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5.24.18 WOD
MEMORIAL DAY MURPH: Monday, May 28 @ 8:00AM. Heats : 8am-9am-10am-11am Join us in celebrating Memorial Day to honor all of our heroes that have passed. EVERYONE is invited! Grill out and hang out Post Murph Warm-up A Then, Every 5min. X 5 Rounds: 25/18 Cal Row + Round 1.) 50 Alt. DB Snatches...
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5.22.18 WOD
MEMORIAL DAY MURPH: Monday, May 28 @ 8:00AM. Heats : 8am-9am-10am-11am Join us in celebrating Memorial Day to honor all of our heroes that have passed. EVERYONE is invited! Grill out and hang out Post Murph General Warm-up Then, 10min. EMOM: (In the same minute) 10/8/6 KB Swings 10/8/6 Burpees Then, Back Squat 5...
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5.21.18 WOD
MEMORIAL DAY MURPH: Monday, May 28 @ 8:00AM. Join us in celebrating Memorial Day to honor all of our heroes that have passed. EVERYONE is invited! Grill out and hang out Post Murph General Warm-up Then, 0-10min. Run 1 mile 10-20min. 10 Rounds: 5 Pull-Ups 10 Push-Ups 15 Air Squats 20-30min. Run 1 Mile Till...
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5.20.18 WOD
9am and 10am classes No barbell class Warm-up B 0-10min. 1 Round: 1000m Row 50 DB Power Cleans 50/35 100 Russian Twists with 15# 10-20min. 100 Ball Slams 30/20 20-30min. 1 Round: 1000m Row 50 DB Deadlifts 70/50 100 Russian Twists with #15 *Finish anything early and that's your rest. Nothing should take...
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5.19.18 WOD
Our next Yoga class is this Sunday, May 20th @ 8am. Yoga with YeSenia Sia Mora. MEMORIAL DAY MURPH: Monday, May 28 @ 9:00AM. Join us in celebrating Memorial Day to honor all of our heroes that have passed. EVERYONE is invited! Grill out and hang out Post Murph In Teams of...
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5.18.18 WOD
Our next Yoga class is this Sunday, May 20th @ 8am. Yoga with YeSenia Sia Mora. MEMORIAL DAY MURPH: Monday, May 28 @ 9:00AM. Join us in celebrating Memorial Day to honor all of our heroes that have passed. EVERYONE is invited! Grill out and hang out Post Murph You may have noticed a new...
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5.17.18 WOD
Our next Yoga class is this Sunday, May 20th @ 8am. Yoga with YeSenia Sia Mora. MEMORIAL DAY MURPH: Monday, May 28 @ 9:00AM. Join us in celebrating Memorial Day to honor all of our heroes that have passed. EVERYONE is invited! Grill out and hang out Post Murph You may have noticed a new...
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