Workouts for 5/27 – 6/2





Monday 5/27 (9AM ONLY)


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.



Tuesday 5/28

10 Ground to OH
40 Double Unders
8 Ground to OH
40 Double Unders
6 Ground to OH
40 Double Unders
4 Ground to OH
40 Double Unders
2 Ground to OH
40 Double Unders

Choice of BB/KB/DB/Sandbags…choose something challenging that you can do without compromising form.

MODS: 1* If you can string together 3-4 DU’s accumulate 20 SUCCESSFUL DU’s 2* If no DU’s do 30 DU ATTEMPTS…single, single, attempt, etc…


Core 30/30/30 x 4 (Coaches Choice)

5:30PM: Kettlebell Class



Wednesday 5/29


MIN 1: DB Snatches x 10 reps
MIN 2: DB Glute Bridge Floor Press x 8
MIN 3: DB Bent Over Rows x 8
MIN 4: Rest


6 Rounds or 15 Mins
10 Wallball
200M Run/Row or Ski
*1 Min Rest between rounds



Thursday 5/30


4 Rounds
400 Meter Run
3 Rounds of “Macho Man” (115/75)

1 Round of “Macho Man” =
3 Power Cleans
3 Front Squats
3 Push Jerks


Tabata Core with KBs x 2

Alternate between: KB Leg Raises & Kneeling KB halos


Hip Mobility *1 Minute @ each:

Posterior Hip Distraction (R / L):
Banded Stretch for Tight Hips (R / L) :
Banded Frog Stretch:
Banded Pigeon:

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

Friday 5/31


Partner Chipper
1000M Row or Ski
90 Box Jumps or Step Ups
800M Row or Ski
70 Toes to Bar or Sit-ups
600M Row or Ski
50 Plate Burpees or Standard Burpees
400M Row or Ski
30 Tire Flips
200M Row or Ski
10 Rope Climbs or Rope Up/Downs

Notes: Partner up. Partition Reps/Meters anyway you and your partner see fit.




Saturday 6/1

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.

Coaches Choice


Sunday 6/2


6 Rounds or 30 min Double KB/DB Complex
6 Deadlifts (Suitcase)
6 Cleans
6 Front Squats
6 Walking Lunge in Rack Hold (3/3)
6 Push Press