Daily Workout

  • Murph

    Workout: **Uber class starts at 830am**


    1 mile Run

    100 Pull-ups

    200 Push-ups

    300 Squats

    1 mile Run

    *Start and Finish with the mile but you can partition the Pullups/Pushups/Squats as needed and if you have a 20lb vest, wear it*

    In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, 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.

  • Hammer




    Five rounds of:

    135 pound Power clean, 5 reps

    135 pound Front squat, 10 reps

    135 pound Jerk, 5 reps

    20 Pull-ups

    Rest 90 seconds between each round

    U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, LA, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, WA, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.

    He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

  • Seven




    7 Rounds For Time:

    7 Handstand push-ups

    135 pound Thruster, 7 reps

    7 Knees to elbows

    245 pound Deadlift, 7 reps

    7 Burpees

    7 Kettlebell swings, 2 pood

    7 Pull-ups

    *Workout is Scalable*

    A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

    Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

  • Rahoi




    As Many Rounds as Possible in 12 min:

    12x Box Jumps

    6 x Thrusters (95lb)

    6x Bar Facing Burpees

    U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, WI, assigned to the Hostage Rescue Team, based in Quantico, VA, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, VA.

    He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

  • J J



    "J J"

    For Time:

    185lb Squat Clean 1 to 10 reps

    Parellete HandStand Pushups 10 to 1 reps

    U.S. Marine Lance Corporal Justin James "JJ" Wilson, 24, of Palm City, FL, assigned to 3rd Battalion, 10th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, was killed on March 22, 2010, while supporting combat operations in Helmand province, Afghanistan.

    He is survived by his wife Hannah McVeigh, parents Lance and Frances, brother Christopher, and sister Jamie-Ella.

  • Jared




    4 rounds for time:

    Run 800m/40 pullups/70 pushups

    U.S. Army Master Sergeant Jared N. Van Aalst, 34, of Laconia, NH, assigned to the U.S. Army Special Operations Command, based in Fort Bragg, NC, died August 4, 2010, in Kun

    duz province, Afghanistan, of wounds suffered while his unit was conducting combat operations.He is survived by his wife, Katie Van Aalst, his daughters Kaylie and Ava, and a posthumous son, Hugh Jared.

  • Bringing it Back



    For Time:

    Run 400m

    50 Deadlift to Pushup (Body Weight)

    50 Box Jumps (24in)

    Run 400m

  • Lift it up!!!



    Find 1 Rep Max in


    Mil Press

    Back Squat

    *Three Attempts per lift*

    Now that everyone is fitter, we are going to start adding some strength but first we need to find our baseline..Come ready to lift BIG!!

  • Feel Good


    Today is the day guys....we get to take pics and weigh in's and do our bench mark workout...I already know everyone has achieved their goal b/c I can see it...I see thinner, stronger, faster healthier folks everyday and I couldn't be any prouder!!!


    5 Rounds for Time:

    Run 400m

    21 KB Swings (55/35)

    12 Push Press (95/65)

    21 Burpees

  • Easy




    "Halloween Fight Gone Bad"

    3 Rounds, 1 minute at each station then rest 1 min between rounds. Get as many reps as possible

    Front Squats (95/75)

    Barbell OverHead Lunges


    Wt'd Situps


    Morning classes/Open Gym are as scheduled but we have one uber class @ 530pm and bring your costumes!!!!

  • Sleeping in..



    4 Rounds for Time:

    10 Goblet Squat (55/35)

    10 Kettlebell Swings

    Rest 2 mins Then

    Every Min on the Min for 8 min

    4 x Thruster (75/55)

    4 x Abmat Situps

  • Meeting/We are open today



    4 Rounds for Time:

    20 Wallball Shots

    20 Box Jumps

    20 Knee to Elbows

    ***We are OPEN TODAY starting with 7 am/0830 am and the afternoon is the normal schedule*** Start Thinking about your costumes!!!

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