Memorial Day "Murph" WOD

1 Mile Run
100 Burpees
200 Push Ups
300 Squats
1 Mile Run

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.

Corners Count

10 Gobblers
10 mountains
10 lunges
10 burpees

20,20,20,20 etc..
amrap 20 min

Come on you know you love kettle bells...

20 SDHP
40 KBS
60 sqauts

x 3 rounds

I Hate Your Jump Ropes

400m Run
25 burpees
300 Single Jump Ropes or 50 double under jump ropes
100 mountain climbers (each leg counts)
400m Run
25 burpees

Counting Up

10-20-30-40

Suicide (1 the first round, 2 the second round, etc)
Thrusters
Curls
Push Press
Back Squats

Bootcamp Gone Bad!

1 minute at each station

Dips
Burpees
Jumping Jacks
Pull Backs
Vertical Jumps

x 3 rounds

(1 minute rest in between rounds)

I 8 This

8 Slamballs
8 Burpee long jumps
Weighted lunges
X's 8 rounds

Jello Shot Wednesday

You know how it works...you get a jello shot (all cup....no jello, no shot). You do whatever it says. This involved lots of...

Burpees
Squats
Jumping Squats
Shoulder taps
Planks
Frog Pushups
Pushups
Suicides
Mountain Climbers
and Running

then add a set of cone burpees (72) and your done.

A Great Gift

Makes a great gift for teachers, family, friends.....just sayin :). Email Channel to purchase yours today!

Fabulous Football Tuesday

Partner 1 work down length of football field
Partner 2 does Burpees
Then they switch

5 Min- Wall Ball Throws
5 Min- Underhand throws
5 Min- Bear crawl pushing ball
5 Min- Crab crawl pushing ball

What a tabata Monday?

20 seconds on, 10 seconds rest

Mountain Climbers
Squats
Long Jumps
Push Ups
Burpees

High 5 Partner!

5 high 5 burpees
100 partner wb's
5 high 5 burpees
100 partner butterfly situps
5 high 5 burpees
100 partner sb's
5 high 5 burpees
100 partner twist
5 high 5 burpees
100 partner woodchoppers
30 high 5 burpees

New Summer Hours!!

Join us this summer....and pass along to your friends and family.

Belly up to the Bar

10-1 (meaning 10, 9, 8...1)

Thrusters
Burpees over the Bar
Run .2 miles

(yes that is a total of 2 miles)

Perfect 10 WOD

10 KBS
10 SDHP
10 Gobblers
Shuffle with kettle bell down field
3 burpees 

x 10 rounds

Chipper WOD

100 jumpin squats
90 Jump ropes
80 Push-ups
70 butterfly sit-ups
60 jumping jacks
50 burpees
40 lunge sets
30 shoulder tap sets
20 superman
10 burpee 

Kelly

30 Wallballs
30 Box jumps
.2 mile run
x's 5 rounds

Saturday Partner WOD

5 Burpees
10 pushups
15 Squats
weighted lunge length of field.

Kettle Bell Hell plus some.

21-18-15-12-9-6-3-1
(1) suicide run starts each above series (8 suicides total 1/2 mile run)
Gobbler
KBS
SDHP

Count'r UP WOD

3 Knees to Chest

3 Burpees

6 Knees to Chest

6 Burpees


count up by 3's AMRAP in 15 minutes.

Tuesday Trot WOD

Run 1/4 mile
50 push-ups
Run 1/4 mile
50 lunge set
Run 1/4 mile
50 squats
Run 1/4 mile
50 burpees 

Burpee Off

AMRAP 20min

20 Partner Wallballs
Burpee off
20 partner twist
burpee off

Don't drop ball! Start over if you do!