GROUP WARM-UP
2 Rounds –
:30 Bike erg
5 Foam roll wall slides
5 Hang power clean (empty bar, light weight)
5 Front squats (empty bar, light weight)
5 Push Press (empty bar, light weight)
5 Thruster (empty bar, light weight)

METCON TEST
5 Rounds for time:
20/17 Calories bike erg
7 Hang power clean RX 135/95; Intermediate 115/75; Master55+ 105/65
5 Thrusters RX 135/95; Intermediate 115/75; Master55+ 105/65
14 minutes time cap; heats of 7

SLED TEST
For time:
400 Meter sled push
Men: white sled; Women: black sled

Memorial Day Murph 

This year, you have two options if you’d like to participate in the iconic Hero workout, Murph.

First, we will be hosting here at the gym as a tribute to those who have served. We will hold one big class and we welcome our athletes to complete the entire workout Rx, scaled or as a team of two.

Also, The Navy Seal Museum is including Murph in their annual Memorial Day events. If you’d like to perform Murph there, you must pre-register. The entry fee is $30 and proceeds benefit the Trident House Charities Program. To reserve your space, ask at the gym for a registration form and we will gather checks (made out to The Navy Seal Museum). Our gym gets priority, so the deadline to register is April 14. 

Murph is:
1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run

*Note: our gym programming will be including more pull-up and push-up

volume in order to prepare you for this undertaking.