Friday 5/31/19


EMOM 10:00
#1 – 5 weighted strict pull up
#2 – 1 squat clean +4 front squats@70% 1RM clean


In a 10:00 window
1 mile run
In time remaining: accumulate max clean & jerk 115/80
-rest 3:00-
In a 7:00 window
800m run
In time remaining: accumulate max power snatches 95/65
-rest 3:00-
In a 4:00 window
400m run
In time remaining: accumulate max thrusters 75/55

Thursday 5/30/19


4 sets
7 bench press@70%
25’ OH DB walking lunge 50/35


For Time
400m run
200m farmers carry 50/35
10 ball slams
Rest 1:00
400m run
100m farmers carry 70/50
10 ball slams
Rest 1:00
400m run
200m farmers carry 50/35
10 ball slams

Wednesday 5/29/19


Every :90 for 5 Sets
2 Pausing Push Jerk
*1 second pause in dip and catch
set 1 – 2@50%
set 2 – 2@55%
sets 3-5 – 2@60%
Followed by…
Every 2:00
Push jerk
5 x 1
start at 70% and build across


15:00 AMRAP
40 double unders
20 DB C&J 50/35
(change arms every 5 reps)
40 double unders
20/15 cal row

Tuesday 5/28/19

We hope that everyone had a great Memorial Day. Again, thank you to all who came out and spent the morning with us.
We are so grateful for our crew.


EMOM 10:00
Minute #1 – 15/12 cal row
Minute #2 – 5-4-3-2-1 DL
Start at 70% and build based on feel


For Time
50 straight leg sit up
25 cal bike
10 deadlift 225/155
20 cal bike
8 deadlift
15 cal bike
6 deadlift
10 cal bike
4 deadlift
5 cal bike
2 deadlift

Memorial Day Murph

Today is a day that we say, “THANK YOU,” to all of those who have served and are currently serving our country. Today’s workout is in honor of YOU.

Time- 1st heat starts at 8am, new heat starting every 20:00, last heat will start at 9:40am. 9:40am heat still has spots available. (The gym will be closed the rest of the day).
Workout- For best flow on the rig, we will be completing the workout as shown above. Athletes must complete all 100 pull ups, then all 200 push ups, then ending with 300 air squats. Scale options will be posted on the board and bands will be allowed on the rig. 
Childcare- There will be childcare provided while you are working out.
Drinks- We will be supplying beer and kids drinks!
Food- Hollywood Burger will be supplying burgers again this year. Following your workout, head on over and pick up a burger and all the fixings. Bring it back to the gym where we will be doing sides and desserts potluck style. Please sign up HERE to bring a side/dessert.

LT. Michael P. Murphy
United States Navy (SEAL)
May 7, 1976 – June 28, 2005

LT. Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings, tasked with finding a key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters.

A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.

Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him of cover and made him a target for the enemy. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point, he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. Severely wounded, LT. Murphy returned to his cover position with his men and continued the battle.

LT. Murphy fought on, allowing one member of his team (Marcus Luttrell) to escape, before he was killed. For his selfless actions, LT. Michael Murphy was posthumously awarded the Congressional Medal of Honor on October 27, 2007. We honor his sacrifice and memory through The Murph Challenge. Find out more about Michael Murphy at the Memorial Foundation created in his name. – The Murph Challenge

Saturday 5/25/19

Murph is MONDAY!
Please make sure you are signed up for a heat and an item to bring to the party afterwards.

Teams of 3
For Time
40:00 cap
3 rounds
400m team run
60 burpee over bar
Then into following ladder…
21 clean and jerk 75/55
21 clean and jerk 95/65
21 clean and jerk 115/75
21 clean and jerk 95/65
21 clean and jerk 75/55

Friday 5/24/19


set 1 – 5@70%
set 2 – 3@73%
set 3 – 3@76%
set 4 – 3@79%
set 5 – 1@82%
set 6 – 1@85%
set 7 – 1@88%
set 8 – 1@__
set 9 – 1@__
*After each set, handstand walk practice
*Last 2 sets left open to athletes choice. Can continue building, stay at same weight, or back off for 2 singles.


For Time
1-10 toes to bar
10-1 deadlift 225/155
*compare times to December 21

Thursday 5/23/19

Territory Foods WILL be delivering on Memorial Day next week!
Orders will need to be in by tonight at 11:59pm!


3 Giant Sets
7 bench press @ 65%
15 hip extension/superman
21 V Up
2:00 rest b/t sets


Teams of 2
For Time
calorie row
*50 double unders b/t each set of calories
*split reps on row
*1 person works at a time

Wednesday 5/22/19


Hang Squat Clean
EMOM 5:00
minute 1 – 2 @ 60%
minute 2 – 2 @ 65%
minute 3 – 2 @ 70%
minute 4 – 1 @ 75%
minute 5 – 1 @ 80%
-1:00 rest-
EMOM 5:00
1 hang squat clean
Building in load over the 5 sets


For Time
3 Rounds
15 hang squat clean 95/65
15 burpee over bar

Tuesday 5/21/19

Murph 2019

Date- Monday, May 27th
Time- 1st heat starts at 8am, new heat starting every 20:00, last heat will start at 9:40am.
Workout- For best flow on the rig, we will be completing the workout in order. Athletes must complete all 100 pull ups, then all 200 push ups, then ending with 300 air squats. Bands will be allowed on the rig.
Heats- A heat sign up sheet will be posted at the gym. Please be warmed up and ready to go by your heat time. 
Childcare- There will be childcare provided.

Make sure to wear your Murph shirts! We do have extra in stock.
For more event details please read the email that was sent out today.


Strict Handstand Pushups
For Time
10 sets of 30% max sHSPU


“Strict Nicole”
20:00 AMRAP
400m run
Max strict pull up
*Score is total strict pull ups across the 20:00
*Athlete may rest in the bottom of the pull up. The set is done when the athlete’s feet touch the ground.