Monday 5/1/17 – Sunday 5/7/17

Saturday 11am class cancelled, coaches will be getting CPR certified.

Happy Mothers Day Moms!

We will be having Open Gym 1-5 and 3pm class


Memorial Day Murph at SRCF Invite Friends and Family to join us! use promo code : MURPH2017 To sign up on Wodify before coming in on May 29th! Link below!

Monday May 29th at 0400, 0900


Order your Murph Shirt here!


We are hosting a competition, SHOWDOWN AT THE SWAMP on June 17th! Sign up to compete, show up to support!


Monday 5/1/17


Back Squat

1-1-1-1-1-1-1, across


EMOM x 9

3 rounds

Minute 1- 10 bar facing burpees

Minute 2- 12 front squats 155/105, ftg

Minute 3- ME strict c2b pull-up


Tuesday 5/2/17


3 Position Power Snatch


For Quality:

50 Front Rack Walking Lunges, Double KB or DB

50 Overhead Walking Lunges, Plate


Wednesday 5/3/17

1A. Bench Press 5-5-5-5-5

1B. Weighted Strict Pull-Up 5-5-5-5-5

1C. Sit-Ups 20-20-20-20-20


Thursday 5/4/17


Handstand Walks


As many rounds & reps as possible in 10 minutes of:

9 Hang Power Cleans 115/80

35 Double-Unders


Friday 5/5/17


3 Rounds for Individual Times of:

30/24 Calorie Row

15 Box Jump Overs 24/20

* Rest 3 Minutes between Rounds


Front Squat, Heavy Single


Saturday 5/6/17


5 Rounds for Time of:

4 Clean & Jerk 225/155

6 Bar Muscle-Ups

40 Ft Handstand Walk


3 Rounds for Quality:

20-30 GHD Sit-Ups

8-12 Glute-Ham Raises


Sunday 5/7/17


Teams of 2

For Time:

800m Run Buy-In (run together)


2 Rounds

40 Back Rack Lunges 135/95lbs

60 TTB

80 DUs


800m Run Cash-Out (run together)

*Teams may divide the work however they like, but both people must complete the runs.



Partner WOD For time:


Accumulate 10,000lbs (men) / 7,000lbs (women) of Ground to Overhead

*One person working at a time

Once complete, perform the following in any order (movements can be broken up, as well, as long as all reps are completed). BOTH partners can be working at the same time on different movements. KEEP TRACK OF WHERE YOU BOTH ARE!

100 situps
75 box jumps (24/20)
80 Russian kbs (70/53)
85 wall balls (20/14)
90 burpees
2500m row
300 double unders
15 rope climbs


The team must accumulate 5 min in any variation of the Hollow Body hold