Today looks a little different for a Thursday since it’s a holiday week. Dynamic Warm-up Strength Option 1- Every 90sec x 30min (4 sets) of:Station 1 – 20 L-seated Banded Rows + Dead Hang Hold in Remaining 60secStation 2 – Box Step-Ups with Farmer’s Carry* x 16-20 repsStation 3 – 15 Dumbbell Floor Presses +...Read More

On Wednesday May 29th we will be doing the IGNITE Workout which is a fundraising event for Forging Youth Resilience (FYR), a national nonprofit bringing fitness, nutrition education, and mentorship to youth who otherwise would not have access to these services.•FYR’s goal is to raise $100,000 through peer-to-peer donations and celebrate fitness as a pathway...Read More

If you did Murph or Morrison yesterday and feel a bit sore and/or tired, please take today at about 70%. There’s no Rx on the workout and you have options for #’s of reps. Go by feel and get a good sweat. Warm-up Strength: Every 2min x 10min (5 sets) Dumbbell Walking Lunges x 12-16...Read More

Today we will honor Navy Lieutenant Michael Murphy and U.S. Army Specialist Scott Morrison. You have the option of completing either workout. You can choose to do the whole thing, half, or as a team. Please be very aware that both of these workouts are long and have a high volume of reps. Prepare yourself...Read More

Warm-up Strength: Every Minute on the Minute x 10min 1- Dumbbell Weighted Box Step-ups* x 10 reps 2- Strict Chest to Bar Pull-ups **x 5 reps *Box height depends on your height/leg length. Most people will use 20in or lower. **These are for quality not speed. Widen your grip which allows for a more open...Read More

Mobility: Shoulders Skill: Handstand Holds Conditioning: Every Minute on the Minute x 20min 1- 3 Wall Walks + Nose to Wall Hold in Remaining 30sec 2- 10 Sandbag Bear Hug Squats + Hold or Walk in Remaining 45sec 3- Row, Bike, Ski, Run x 60sec 4- RestRead More

Warm-up Strength: Every 2min x 14min 7 sets to build to a 1RM Front Squat Suggested sets: 5-3-2-1-1-1-1 Conditioning: 1000m Run 75 Air Squats 50 Sit-ups 25 Push-upsRead More

Midline/Stability Warm-up: 3 sets for quality of:20sec Ring Support HoldRest 30sec40sec Nose to Wall Handstand HoldRest 30sec60sec Prone Plank HoldRest 60sec Skill: Rowing Technique ~10min to review technique and go over how to sprint start. Conditioning: 2 person team, 1 person working at a time As Many Rounds and Reps as Possible in 10min of:...Read More

Barbell Warm-up Olympic Lifting: Every 2min x 16min Build to a 1RM Power Clean + Jerk Suggested loading: 2-3×70, 2×75, 1×80, 1×85, 1×90, 1×95, 1×101+,1×101+% Full Body Strength: Grab a partner of similar strength and share a barbell and dumbbells Every 90sec x 3 sets of: 1- 10 Ring Rows + Banded Lat Pull Downs...Read More

Warm-up Conditioning: Mini Murph Mash Up 400m Run 5rds 5 Pull-ups 10 Push Press 65/45 15 Front Squat 750m Run 5rds 5 Pull-up 10 Push-up 15 Air Squat 400m Run Time Cap 30minRead More