Workouts for 5/20 – 5/26

Some of our members doing OTG things at the Motif #1 Day 5K and Essex River Race!



May 25th – MURPH! Followed by a cookout at the gym. Feel free to bring some yummy additions but there will be burgers and dogs, and some libations!

May 27th – MURPH rerun – 9AM only

BINGO: We’re close to the end of the month! Keep crossing off those BINGO squares folks!




Monday 5/20

“Interrupted Chipper”

50 Box Jumps
40 Pull-ups (Kipping ok)
30 Ring Dips ADV: Muscle Up to Dip
20 Slam Balls
10 Sandbag Get Ups

*Every 3 minutes complete 1 of the following (alternate between each every 3 minutes)

  • Row 200M
  • Ski 150M
  • AD 20/15Cals

We’re going to do this workout AMRAP style, but cap it at 30 minutes. See what you are able to get through in that time.

Chip away at the reps/movements then at every 3 minute mark, rotate between the cardio elements.




Tuesday 5/21

20 Mins Repeating Ladder 1-3
Hang Squat Cleans
Scotty Bobs x 2 (2-4-6)


Teams of 3 – 3 Rounds
10 Russian Swings
Sprint to Airdyne
20/12 Cals
Sprint back to tag out

Part 1: BB, DB or KBs can be used for the HSCs. Ascend in weight on both movements to hard but doable with good form for the given reps.

Part 2: Start with 10 swings on the far side of the gym, sprint to the air dyne, complete the cals and sprint back to your team to tag out.

5:30PM: Kettlebell Class




Wednesday 5/22


Teams of 2-3
2000M Ski or 10 Mins
P1: 1 lap sandbag drag (pacer)
P2: Ski for meters
P3: Max NPU Burpees

3 Mins Off (After 10 mins Expires)

2000M Row or 10 Mins
P1: 1 lap walking lunges with sandbag (pacer)
P2: Row
P3: Max NPU Burpees

3 Mins Off (After 10 mins Expires)

200 Cal Airdyne or 10 Mins
P1: 1 lap heavy gimme gimme
P2: Airdyne
P3: Max NPU Burpees

Row/Ski/AD must NOT start their effort before the pacing partner is ready to go…and vice versa. If you don’t finish the objective in 10 mins we will cut it off and take 3 mins to transition gear to next section.

5:30PM – Barbell Basics and Open Gym




Thursday 5/23


EMOM24 (8 rounds)
Min 1: 5-8 Deadlifts
Min 2: 5-8 Single Arm DB/KB Push Press R/L
Min 3: Rest


12/200M (Pick 1)
AMRAP 12 Mins
200M Run
Max Consecutive Reps of the exercise you pick below:

  • Muscle Up @ Bodyweight
  • Deadhang Pull-up @Bodyweight or Ring Row/ Banded Pull-up
  • Double Unders

5:30PM – Mobility/Skill and Open Gym
6:30PM – GRINDER & Community Climbing




Friday 5/24


Option 1:
Spend 20 Mins working up to a 1RM Barbell Turkish Get-up

Option 2:
20 Mins for Quality
3 Turkish Get-ups Per Side (AHASP)
60 Second Double Under Practice


3 Burpee Pull-Ups
7 Wall Balls
20 DU’s

Option 1: Must complete the TGU on both sides to count as 1RM.

Option 2: Do 3 TGUs per side before doing DUs



Saturday 5/25

9AM Community Team WOD – bring a friend, bring a stranger. The More the Merrier! $10 for all non members 1/2 of which is donated locally.

For Time:
Run 1 Mile
100 Pull-Ups
200 Push-Ups
300 Air-Squats
Run 1 Mile

RX: Weight vest (20/14lb)

In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. A United States Navy SEAL officer Murphy was awarded the U.S. Military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan.

Modified Solo Option

Mini “Murph”
Hill Loop or 1000m Row
50 Pull-ups or Ring Rows
100 Push-ups
150 Squats
Hill Loop or 1000m Row

Modified Partner/Team Chipper Option

Team “Murph”
1 Mile Run as a team
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run as a team

Modify movements if needed to keep moving. If you are going solo, partition the pullups, pushups, and squats as needed. An option could be: 5 Pull-ups, 10 Push-ups, 15 Squats x 20 Rounds). 60 min cap. Just show up and work hard.

COOKOUT TO FOLLOW! Feel free to bring something yummy to share! There will be burgers and dogs and some cold libations after too!



Sunday 5/26 (CLOSED)

Get OUTSIDE and enjoy the beautiful day!