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Saturday, May 27, 2023


For time with a partner; Split however 

3 rounds 

 10 Wall walks 

 20 Power Snatches @ 115#/75# 

30 Toes to bar 


3 rounds 

 20 kipping HSPU 

25 thrusters @ 115#/75# 

30 Box-jump on and over 24"/20" 

 *after each round, one partner must complete 20/15 cals on the rower; alternate who rows each round

Memorial Day Schedule

Monday, May 29, 2023

We will be doing “Murph”

Murph” honors the life of Lieutenant Michael Murphy from Patchogue, NY, who died serving in Afghanistan in 2005.

For Time

     1 mile Run

     100 Pull-Ups

     200 Push-Ups

     300 Air Squats

     1 mile Run

Partition the Pull-Ups, Push-Ups, and Air Squats as needed

We will have three start times:

8:30,9:00, & 9:30am. We will not have a group warmup. You need to be warmed up and ready to go at one of the start times listed. Hopefully, we won’t have much congestion at the pull-up rig, however, be prepared to accommodate others wanting to complete this tribute workout. We look forward to a wonderful beginning to Memorial Day with many of you at our tribute workout “Murph!”

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