FRIDAY 160527

“Fight Gone Bad”

Three rounds of:
Wallball Shots (20lb. / 14lb.) Maximum Repetitions
Kettlebell Sumo Deadlift high-pull (75lb. / 53lb.) Maximum Repetitions
Box Jump (20 Inch Box) Maximum Repetitions
Dumbbell Push Press (35lb. / 25lb.) Maximum Repetitions
Concept 2 Row – Maximum Calories

Note: In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. Keep a running total for this workout, and report your score on the 1:00 rest. How many athletes can exceed 300 Rx’d repetitions?


Van and Shane – True Champions!


2016 “Memorial Day Murph” is TOMORROW, Saturday, June 28

Be sure to save the date! Saturday, May 28, 2016, at 1:00 PM our gym will be hosting the 4th annual Memorial Day Murph Hero Workout. Although extremely challenging, the workout can be modified for all fitness levels. Our very own Britain will be on the grill, and athletes participating in the 30 Day Nutrition Challenge are encouraged to bring their favorite “Zone Friendly” side dish to share!


For time:
1-mile run
100 pull-ups
200 push-ups
300 squats
1-mile run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a 20-lb. vest or body armor, wear it.


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