Warm 1 Round as a group then 2 rounds on your own6 Clean High Pulls 6 Power Position Power Cleans 6 Hang Power Clean + Front Squat 6 Split Jerks 1 round of the complete Misfits complex as a group with light weight on the barThen 20 minutes find 1 rep max of the misfit...Read More
Dynmic Group Warm Up:Inchworms 1 floor lengthHip Circles Back and Forward 20 each legAir Squats Up and Down the floor lengthArms side to side up and down the floor lengthStrength/Skill Deadlifts Depending on how you are feeling from the Murph Hero wod, you can go a little heavier or simply use this time as a...Read More
MurphRun 1 Mile100 pull ups200 Push ups300 SquatsRun 1 Mile *many scaling options available. It’s not about going “Rx” its about showing up and putting some work in to honor Murph and everyone else who has made the ultimate sacrifice for our country. Heat times Saturday 10pm and 11pmSunday 5am, 6am, 7am, 8am, 9am. Hour...Read More
Don’t forget this weekend is Murph. Two heats Saturday night at 10pm and 11pm and several heats Sunday 5am, 6am, 7am, 8am and 9am. Drink your water. Don’t get drunk tonight. We are having a grill out at 11am on Sunday after Murph. we will have some hamburgers but bring what you want. We are...Read More
Its time to start hydrating and eating properly for Murph. If you are doing the full version, please be careful. If you have never done it with a vest make sure you months of consistent training in and that you can do at least 10-15 strict pull ups. Pull ups are what will get you,...Read More
Murph HeatsSaturday 10pm and 11pm YES PM and Sunday from 5am to 9am. Do not start after 9am. Scale appropriately, listen to your coaches. You can also do this Saturday at 8am if you can’t do it at any other time. We are closed Monday. Warm Up2 Rounds 150m Row8 Push Ups 6 Inchworms w/out...Read More
Just a reminder. Murph is this Sunday. Going to keep an eye on the weather. Some forecasts are saying 100 degrees (not feels like temp, actual temp) Start early, drink lots of water, reconsider if you really want to wear a vest or just cut it in half. Don’t do something Sunday that is going...Read More
Just a reminder. Murph is this Sunday. Going to keep an eye on the weather. Some forecasts are saying 100 degrees (not feels like temp, actual temp) Start early, drink lots of water, reconsider if you really want to wear a vest or just cut it in half. Don’t do something Sunday that is going...Read More
Just a reminder. Murph is this Sunday. Going to keep an eye on the weather. Some forecasts are saying 100 degrees (not feels like temp, actual temp) Watch the facebook page for updates. Most likely going to do a “Hero Day” where you can choose whatever hero wod you want. We will definitely be time...Read More
