Memorial Day Murph 2016 Run 5k, or Row 5k 101: Three rounds for time of: Row 400 meters Run 400… Read more Run 5k

Today we honor our fallen heroes by doing the Hero of Hero workouts: “Murph” For time: 1 mile Run 100… Read more Memorial Day Murph

Three rounds for time of: Row 400 meters 1 pood Kettlebell Swings, 50 reps 135/95 lb Overhead Squat, 10 reps