Wednesday, December 11, 2013


Sports Day


Burpee Challenge
4 Rounds
40 Seconds Burpees
20 Seconds Rest

Last Day! Top 6 will continue with Part II announced later today.

Monday, December 9, 2013

Burpee Challenge

Don't forget the Burpee challenge ends Wednesday.

Top 6 scores will compete Thursday/Friday in Part II of the competition.

Part II will be announced Wednesday afternoon.


A. Front Squats 5 x 3 
Rest 2 minutes between sets
Increasing weight

B. Bar Bell Box Step Ups 5 x 10 (i.e. 5 steps each leg)
Rest 2 minutes between sets

C. Weighted Pull ups 5 x 5
Rest 1 minute between sets 

D. Bar Bell Bent over row 5 x 10
Rest 1 minute between sets 

Row 2K for time 

Friday, December 6, 2013



For time
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
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.

Tuesday, December 3, 2013



Hand Stand Push Ups
5 x 7 reps 
- Use the plates or bars to increase the depth/motion of the HSPU if you are capable 
- If unable, use the box to rest your feet, do a push up using primarily shoulders allowing head to touch ground. 

2 Rounds For Time 
50 Wallballs 20# to 10 Ft Target 
Row 1K 
Rest 5 minutes 

Monday, December 2, 2013

Holiday Burpee Challenge

Join us for the Holiday Burpee Challenge. Please complete prior to Wednesday the 11th.  There will be a tie breaker held on the 12th and 13th for the top contestants.
Fill out the provided count sheet in the gym.


5 Rounds
Thursters x 5 - rest 90 sec
Chest to Bar Pull Ups x 5 - rest 90 sec

- Each round increase weight on thrusters

5 Rounds
10 Thrusters 95lbs
2 x 15' Rope Climb