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Saturday WOD 5/24/25

Saturday MURPH is at 8am

Monday MURPH HEATS are 7am – 8am or 9am

Sign up in advance – there are limited spots per heat.

 

MURPH TODAY and MONDAY

One Heat on Saturday at 8am

Three Heats on Monday at 7am/8am and 9am

Please sign up ahead and pick one day / one heat.

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Friday WOD 5/23/25

Friday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD

STRENGTH
BENCH PRESS (5 Sets of 2 Reps)
Compare loads from last Friday
WOD
Annie On The Run
For Time:
50 Sit Ups
50 Double Unders (100 Singles)
400 Meter Run
40 Sit Ups
40 Double Unders (80 Singles)
400 Meter Run
30 Sit Ups
30 Double Unders (60 Singles)
400 Meter Run
20 Sit Ups
20 Double Unders (40 Singles)
400 Meter Run
10 Sit Ups
10 Double Unders (20 Singles)
400 Meter Run

STRENGTH
BENCH PRESS (5 Sets of 2 Reps)
Compare loads from last Friday
WOD
Annie On The Run
For Time:
50 Sit Ups
50 Double Unders (100 Singles)
400 Meter Run
40 Sit Ups
40 Double Unders (80 Singles)
400 Meter Run
30 Sit Ups
30 Double Unders (60 Singles)
400 Meter Run
20 Sit Ups
20 Double Unders (40 Singles)
400 Meter Run
10 Sit Ups
10 Double Unders (20 Singles)
400 Meter Run

STRENGTH
BENCH PRESS (5 Sets of 2 Reps)
Compare loads from last Friday
WOD
Annie On The Run
For Time:
50 Sit Ups
50 Double Unders (100 Singles)
400 Meter Run
40 Sit Ups
40 Double Unders (80 Singles)
400 Meter Run
30 Sit Ups
30 Double Unders (60 Singles)
400 Meter Run
20 Sit Ups
20 Double Unders (40 Singles)
400 Meter Run
10 Sit Ups
10 Double Unders (20 Singles)
400 Meter Run

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Thursday WOD 5/22/25

Thursday Schedule: 6am WOD – 7am SPIN – 8am WOD – 9am Open Gym – 530pm Strength

STRENGTH
Deadlifts Build up to Heavy 1 Rep
WOD
4 Rounds for TIme:
20 KB Deadlifts (2x35s/53s)
60 Double Unders or 120 Singles
100 Meter Farmer Carry (2x35s/53s)

STRENGTH
Deadlifts Build up to Heavy 1 Rep
WOD
4 Rounds for TIme:
20 KB Deadlifts (2x35s/53s)
60 Double Unders or 120 Singles
100 Meter Farmer Carry (2x35s/53s)

STRENGTH
Deadlifts Build up to Heavy 1 Rep
WOD
4 Rounds for TIme:
20 KB Deadlifts (2x35s/53s)
60 Double Unders or 120 Singles
100 Meter Farmer Carry (2x35s/53s)

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Wednesday WOD 5/21/25

Wednesday Schedule: 6am WOD – 7am Bootcamp – 8am/9am WOD – 530pm WOD

For Time:
100 Sit Ups
80 Goblet Squats
60 Russian Twists
40 Box Jumps or Step Ups
20 Burpees
Every 3 Minutes Perform:
3 Wall Walks or Inchworms

For Time:
100 Sit Ups
80 Goblet Squats
60 Russian Twists
40 Box Jumps or Step Ups
20 Burpees
Every 3 Minutes Perform:
3 Wall Walks or Inchworms

For Time:
100 Sit Ups
80 Goblet Squats
60 Russian Twists
40 Box Jumps or Step Ups
20 Burpees
Every 3 Minutes Perform:
3 Wall Walks or Inchworms

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Tuesday WOD 5/20/25

Tuesday Schedule: 6am WOD – 8am WOD – 9am Open Gym – 530pm WOD

STRENGTH
Push Press 5 Sets of 2 Reps (heavier load than last week)
WOD
For Time:
400 Meter Run
20 Devil Presses
400 Meter Run
20 DB Thrusters
400 Meter Run
20 DB Push Press

STRENGTH
Push Press 5 Sets of 2 Reps (heavier load than last week)
WOD
For Time:
400 Meter Run
20 Devil Presses
400 Meter Run
20 DB Thrusters
400 Meter Run
20 DB Push Press

STRENGTH
Push Press 5 Sets of 2 Reps (heavier load than last week)
WOD
For Time:
400 Meter Run
20 Devil Presses
400 Meter Run
20 DB Thrusters
400 Meter Run
20 DB Push Press

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Monday WOD 5/19/25

Monday Schedule: 6am WOD – 7am Bootcamp – 8am/9am WOD – 530pm WOD – 530pm SPIN(FULL)

STRENGTH
Front Squats 5 Sets of 3 Reps (Build In Load)
Look at your weights from 2 weeks ago.
WOD
Work 20 sec on 10 sec off until you have completed 200 Reps
20 Sec Pull Ups
10 Sec Rest
20 Sec Push Ups
10 Sec Rest
20 Sec Air Squats
10 Sec Rest
Go back to top until you have completed 200 Reps alternating between the 2 movements.

STRENGTH
Front Squats 5 Sets of 3 Reps (Build In Load)
Look at your weights from 2 weeks ago.
WOD
Work 20 sec on 10 sec off until you have completed 200 Reps
20 Sec Pull Ups
10 Sec Rest
20 Sec Push Ups
10 Sec Rest
20 Sec Air Squats
10 Sec Rest
Go back to top until you have completed 200 Reps alternating between the 2 movements.

STRENGTH
Front Squats 5 Sets of 3 Reps (Build In Load)
Look at your weights from 2 weeks ago.
WOD
Work 20 sec on 10 sec off until you have completed 200 Reps
20 Sec Pull Ups
10 Sec Rest
20 Sec Push Ups
10 Sec Rest
20 Sec Air Squats
10 Sec Rest
Go back to top until you have completed 200 Reps alternating between the 2 movements.

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