WOD / Events

Strength
EMOM 10
1) 1 Strict Press + 1 Push Press + 1 Push Jerk (↑)
2) Prehab Movement
– 5 Cat Cows
– 10 Glute Bridges
– 15 Hollow Rocks
– 20 Deadbugs
– 25 Banded Pullaparts

Conditioning
For Time:
40 Calorie Row (FX: 30)
20 Toes to Bar (FX: Hanging Leg Raises OR 15 Toes to Bar)
40 Shoulder to Overhead (95/65) (FX: 75/55) (RX+: 125/85)
20 Toes to Bar (FX: Hanging Leg Raises OR 15 Toes to Bar)
40 Calorie Row (FX: 30)
*14:00 Cap
*RX+: Sub 11:00 / 12:00 (M/F target)

Strength
Every 2:30, 4 Sets
1-2) 3 30X-Tempo Back Squats + 3 Back Squats (60, 65%)
3-4) 6 Back Squats (70, 75%)

Superset Accessory (2+ out of 4)
:30/:30 Calf Stretch w/ Wall

Conditioning
4 Rounds of :45 on, :15 off
1) 20/15 Calorie Bike (FX: 16/12) (RX+: 28/21)
2) AMRAP Line Facing Burpees
3) Rest
4) Rest
5) Rest
*Score: Total Burpees
*RX/RX+ Minimum: 35 Burpees

Strength
Every 2:30, 6 Sets
2 Hang Power Clean + 2 Split Jerk
1-2) 60-65% of 1RM CJ
3-4) 65-70%
5-6) 70-75%
*Hold onto bar b/t reps

Conditioning
For Time:
15-12-9-6-3
Box Jump Overs (24/20)
Hang Power Clean
Overhead Lunges
30 Double Unders after each round
*(RX: 95/65) (FX: 75/55), (RX+: 135/95)
*13:00 Cap

Conditioning
3 Rounds of 2:00 on, :10 off
1) 28/22 Calorie Row (FX: 22/16) (RX+: 32/24)
2) 28/22 Calorie Bike (FX: 22/16) (RX+: 32/24)
3) 28/22 Calorie Row (FX: 22/16) (RX+: 32/24)
4) AMRAP Calorie Ski
*Score: Total Calories Ski’ed
*RX/RX+ Min: 84/66 (28/22 average)

Cooldown
1:00/1:00 Pec Stretch w/ Rig
1:00-2:00 Saddle Pose
1:00-2:00 Straddle Pose w/ RIg

Join us for “Murph” today, to honor LT Michael P Murphy, and all our fallen heroes!
8 & 9 AM
Doors will open at 7:30 AM. Come early and warm-up!
Family and Friends/Drop-ins are welcome, $25!
Breakfast Potluck: Sign-up here!

Navy SEAL Lt. Michael P. Murphy, from Patchogue, N.Y. Murphy was killed by enemy forces during a reconnaissance mission, Operation Red Wing, June 28, 2005, while leading a four-man team tasked with finding a key Taliban leader in the mountainous terrain near Asadabad, Afghanistan. The team came under fire from a much larger enemy force with superior tactical position. Murphy knowingly left his position of cover to get a clear signal in order to communicate with his headquarters and was mortally wounded while exposing himself to enemy fire. While being shot and shot at, Murphy provided his units location and requested immediate support for his element. He returned to his cover position to continue the fight until finally succumbing to his wounds.
Weekly OverviewEvents/Classes
Monday“Murph” Hero WOD8am, 9am Class WODs ONLY
TuesdayConditioning Intervals
WednesdayClean and Jerk
ThursdayBack Squat
FridayPressing Variations
SaturdaySquad WOD
SundayGymnastics Push/Pull

“Murph”
For Time:
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
*RX: Unpartitioned with weight vest (20/14)
*Compare to 5/27/24

Cooldown
1:00/1:00 Banded Lat Stretch
1:00/1:00 Pec Stretch w/ Rig
1:00/1:00 Calf Stretch w/ Rig

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