May 19, 2026

Gandaberunda

Memorial Day Murph Hero workout, honoring Lt. Michael Murphy who died in combat, will be at east gym from 8am-Noon next Monday, May 25th. Show up anytime you’d like and get started. West gym will be closed. Don’t start after 11 if you can’t be done by Noon. https://themurphchallenge.com/pages/lt-michael-p-murphy?srsltid=AfmBOopeTFJnlFh7fHdPPFM7E4pc5TmFzZOgvbcMCBQMZmGNW0Vr0f-g Run [...]

View the Workout See the Whiteboard

Skill/Strength:
Every 1:30 for 6 Rounds
2 Back Squats
-Start at 65% and add load each round

Metcon:
AMRAP 8
5 Strict Press 115/75lbs
5 Hang Power Cleans 115/75lbs
5 Box Jumps 30/24”

Mandatory Mobility:
3 min quad smash per side
3 min trap smash per side

Optional Additional/Alternative Work:
Every 1:30 for 6 Rounds
2 Bench Press
-Start at 65% and add load each round