Workout of the day

‘Post Memorial Day Recovery’

Tuesday May 26, 2020

‘Post Memorial Day Recovery’

15 Min AMRAP

Buy In: 50 Vups

26 Skater Lunge Taps (L+R=2)

26 Tuck Up Jumps

26 Mountain Climbers (each leg)

26 Deadlifts (barbell 135/95 or lighter/or Dumbbbell, Kettlebell, or Odd Object)

Hero WOD – ‘Murph’

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

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.

Monday May 25, 2020

Hero WOD – ‘Murph’

1 Mile

100 Pullups

200 Push Ups

300 Air Squats

Run 1 Mile

  • Mini Murph – perform half of everything/Mini Murph perform 1/3 of everything

  • Replace Pullups with Dumbbell/Kettlebell Bent Over Rows, or

‘Working For Another Day’

Saturday May 23, 2020

‘Working For Another Day’

Buy In: Run 400 m or Run for 2 min

18 Min AMRAP:

25 Weighted Step Ups (box or chair)

25 Lunges

25 Windshield Wipers

25 Dumbbell or Kettlebell Snatches

‘The Fight Continues’

Friday May 22, 2020

‘The Fight Continues’

Buy In: 60 Butterfly Situps

7 Rounds of:

20 Lunge Jumps

40 Kettlebell/Dumbbell Swings

40 Single Overhead Lunges

20 Single Leg Vups



Thursday May 21, 2020


17 Min AMRAP

(use a barbell 95/65 or, increase the reps by 7 Dumbbell or Kettlebell, or odd object)

15 Shoulder to Overhead or Strict Press

15 Burpee Over Bar or Object

15 Front Rack Lunges

15 Weighted Situps