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

Mobility: Hips Skill: Pistol Progressions Conditioning: As Many Rounds and Reps as Possible in 18min of: 24/18 Calorie Row 20 Dumbbell Plank Pull Through 20 Walking Lunges Holding Dumbbell* 20 Dumbbell Pike Overs 20 Single Arm L-Seated Press (10R/10L) *Feel free to mix in some pistols, just be aware of the volumeRead More

Warm-up Strength: Every 2min x 10min Front Squat 5-4-3-1-1 Next week 1RM. Today should end around 95% Conditioning: 2rds 100 Double-unders 50 Russian Kettlebell Swings 53/35 25 Goblet Squats 5 Deck Squats with KettlebellRead More

Warm-up Strength: Every 2min x 12min Bench Press x 5-5-4-4-3-3 Conditioning: 30 Hang Power Snatch 115/75 30 Double Dumbbell Box Step-overs 24/20in 35/25lb 30 Toes to Bar or 30 Hang Power Snatch 75/55 30 Double Dumbbell Box Step-overs 20/20in 25/15lb 30 Hanging Knee Raises Finish: 2-3 sets for quality 30-45sec Box Shoulder Stretch 15-30sec each...Read More