Workout of the Day “Body Armor” aka “MURPH” Complete for time: 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run Wear a 20/14# weight vest. History of Murph: “Murph” is…

Workout of the Day Front squat 5-5-5-5-5 Then complete 5x3 drop box jumps NFT WOD Notes: For the front squats, start around 55-60% of your 1RM and work up to 75-80%. Drop box jumps are…

Workout of the Day Complete 5 rounds, each for time, of: 6 wall walks 8 over-unders 10 single-arm devils presses (50/35#, alternating) Start a new round every 4 minutes. WOD Notes: There's lots of laying…

Workout of the Day Complete for time: 400m run 21 deadlifts (185/133#) 400m run 15 power cleans (185/133#) 400m run 9 jerks (185/133#) Time cap: 15 minutes WOD Notes: Weights are heavy today! Select a…

Workout of the Day Complete EMOM for 7 minutes of: 2 touch-and-go power snatches (work up to ~75% 1RM) Then hang squat snatch 3-3-3-3-3 WOD Notes: The main part of today's workout is the 3…

  Workout of the Day Complete for max reps: Tabata row (calories) Rest 1 minute Tabata wall balls (20/14" to 10/9') Rest 1 minute Tabata bike (calories) WOD Notes: This workout was modified from the…

Workout of the Day Complete 6 rounds for time of: 200m run 15 kettlebell swings (53/35#) 5 bar muscle ups Time cap: 18 minutes WOD Notes: Pick a weight that allows you to do the…

Workout of the Day Deadlift 5x5 @ 80% 1RM Then complete 5 rounds for time of: 50 double-unders 16 dumbbell power snatch (50/35#) Time cap: 10 minutes WOD Notes: The deadlifts are 5 sets of…

Workout of the Day Complete 5 rounds for time of: 6 Turkish get ups (3R/3L, 50/35#) 16/12 calorie bike or row Time cap = 20 minutes WOD Notes: If you've never done a Turkish get…

Workout of the Day Partner interval AMRAP in 20 minutes of: 10 hang power cleans (115/73#) 10 push ups 10 box jump overs (24/20") WOD Notes: Partners will alternate after each full round. Choose a…