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!

“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

MURPH is TOMORROW
Sign up on Zen Planner for the 8 or 9 AM class!
Sign-up for the Breakfast Potluck HERE!
We would love for you to bring something to share!

Strength
Every 1:30, 3 Rounds
1) 8-10 Row Erg Pike/Tuck-Ups
2) 100′ Double Dumbbell Overhead Carry
3) 10 Prone Swimmers

Conditioning
4 Rounds of :20, :40 off for Max Calories
1) Row
2) Rest
3) Bike
4) Rest
*Score: Total Calories
*(Same as :20 on, 1:40 off)

MURPH is on MONDAY!
Sign up on Zen Planner for the 8 or 9 AM class!
Sign-up for the Breakfast Potluck HERE!
We would love for you to bring something to share!

Strength
Every 3:00, 3 Sets
5 Deadlifts (65, 70, 75%)
*Reset b/t reps

Conditioning
AMRAP 15 w/ Partner – Split Reps Any Way
200m Team Run
30 Lateral Burpees Over Bar
30 Deadlifts (95/65) (FX: 75/55)
30 Front Rack Reverse Lunges (95/65) (FX: 75/55)
*RX Min: 2 Rounds

Strength
Every 2:30, 5 Sets
3 Push Press w/ Pause in Dip
1-2) 50-55% of 1RM CJ
3-4) 55-60%
5) 60-65%
*Touch and Go

Conditioning
3 Rounds for Time:
21 Calorie Row
15 Shoulder to Overhead (115/80) (FX: 75/55) (RX+: 155/105)
90 Double Unders (FX: 60 OR Single Unders)
*15:00 Cap