The WOD

Featured / 24.03.2012

All Classes Team Murph Teams of 2-3 Complete for Time 8x200 M Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 8x200 M Run Only one person can work at a time.   OR:   “Murph” 1 Mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 Mile Run For time. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Featured / 21.03.2012

Part A: Strength 7x1 Hang Squat Clean Part B: WOD In 5 minutes, complete as many rounds as possible of: 5 Hang Squat Cleans  #115/ #75 7 Burpees 9 Pull-Ups Repeat for 3 cycles, resting 1 minute in between cycles. Score for Rounds and Reps per cycle
Featured / 20.03.2012

Part A: Strength 8x2 Strict Press Part B: WOD In 3 minutes, run 400 M.  With remaining time, complete max reps: Round 1:  Push Press M#95/W#65 Round 2:  Wall Balls Round 3:  Push Press Round 4:  Wall Balls Rest 1 minute after each round. Score for Rounds and Reps per cycle