Workout of the Day May 30, 2026
Saturday May 30, 2026 20:00 EMOM (5 sets):A. 8 Bench PressB. 20 KB Gorilla RowsC. 20 Sit-upsD. 50 Double-unders Photo of the Day Noon class with big smiles after Murph!
Workout of the Day May 29, 2026
Friday May 29, 2026 Partner Workout:4:00 Max Strict HSPU-One works, one rests Partner Workout20:00 AMRAP6 DB Hang Squat Clean Thrusters (50/35)12 Toes to Bar200m Run-Alternate complete rounds with your partner Photo of the Day QuickFit showing up and working hard!!
Workout of the Day May 28, 2026
Thursday May 28, 2026 50-40-30-20-10 reps for time:Step-ups (20″)Calorie Row *Female Calories: 40-32-24-16-8 Photo of the Day Abi with his game face on during grip work.
Workout of the Day May 27, 2026
Wednesday May 27, 2026 10 Sets OT90sec.5 Sumo Deadlifts (50-60% 1RM):15 L-Sit 4 Sets OT3min.:30 Bar Hang (alternate pronated & supinated grip):30 DB Farmer’s Carry Hold (heavy):30 Plate Pinch Grip Hold1:30 Rest Photo of the Day 7:30am class “Murph” crew!!
Workout of the Day May 26, 2026
Tuesday May 26, 2026 15:00 EASY Row, Ski, Bike-Mix up movements any way you’d like. Maintain aerobic base (conversational) pace. Goal is to move lots of blood through arms and legs with some light conditioning. 5 Sets:3 Seated Box Jumps (low box, land high)3 Hang Power Cleans (Build) Photo of the Day We don’t have […]
Workout of the Day May 25, 2026
Monday May 25, 2026 “Murph” For time:1 Mile run100 Pull ups200 Push ups300 Air squats1 Mile run *If you have a weighted vest or body armor, wear it. Photo of the Day In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. A United States […]
Workout of the Day May 23, 2026
Saturday May 23, 2026 20:00 Threshold EMOM (5 sets):A. SkiB. C2 BikeC. RowD. Rest 4 Sets OTmin.:30 Hollow Rocks:30 Rest Photo of the Day Choose numbers that are sustainable for all 5 sets and that you could hold for another set or two. This should be practice-focused and consistent, not survival mode.
Workout of the Day May 22, 2026
Friday May 22, 2026 Partner Workout3 Rounds for time:20 Sandbag or D-ball Cleans (150/100)40 Box Jump-overs (24″/20″)600m/500 Run Photo of the Day -Partners split the sandbag cleans and box jump-overs any way they’d like. One works, one rests.-Both partners run at the same time. One completes 600m, the other completes 500m.-All 40 box jump-overs must […]
Workout of the Day May 21, 2026
Thursday May 21, 2026 12 Sets OTmin.10 Wall BallsMax Calorie Echo Bike in the remaining time Score is total calories completed. Photo of the Day Z Press mama style!!
Workout of the Day May 20, 2026
Wednesday May 20, 2026 5 Sets OT2:303 Push Jerks (build)1-2 Legless Rope Climbs DB Z-Press10-10-10 DB Flat Bench Row10-10-10/side EZ Curl12-12-12 3:00 Group Plank Plate Sides Photo of the Day So many PR rope climbs from last week!!