6.30.2022

FUNday

In TEAMs of 2...
 
3 Rounds of:
 25 Floors on Jacob
 Pull-UPs max reps
 
3 Rounds of:
 25 cal. SKI
 Burpees max reps
 
3 Rounds of:
 25 cal. ROW
 Devil Presses reps

1* person working on each movement
Rotate upon completion of Jacob/SKI/ROW 



6.29.2022

Thursday

EMOM for 25min alternate between:
 20 Double Unders 
 :45sec Plank
 20 Hollow Rocks
 :30sec Handstand Hold
 :45 Bar Hang



6.28.2022

Wednesday

Active “Murph” Recovery 

3 Rounds @ 60% effort:
 2min ROW
 2min SKI

Strict Press: 10-5-5-5-5-5
Bent-Over Rows: 10-5-5-5-5-5

LT Michael P. Murphy Navy Seal Museum


6.27.2022

Operation Red Wings

Today, we honor Lt. Michael P. Murphy and all those who paid the ultimate sacrifice during Operation Red Wings on June 28, 2005.

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







6.26.2022