6.1.25

CARDIO SUNDAY

For Time: 

5K Run 

Quote: 

“Nothing in the world is ever completely wrong. Even a stopped clock is right twice a day.” 

― Paulo Coelho, Brida

5.31.25

PARTNER SATURDAY 
Bring a Friend or Family Member For Free

AMRAP in 25 Minutes:
"The Lou" 
Alternating Rounds with a Partner 
4 Wallballs (14/20 to 9/10')
4 Pull-ups
4 Burpees 
4 Dumbbell Snatches (35/50#) 

Quote:

 “Do you want to know who you are? Don't ask. Act! Action will delineate and define you.” 

― Thomas Jefferson

5.30.25

 TEST DAY - RECORD RESULTS

"King Kong"
3 Rounds For Time: 
1 Deadlift (320/455#)
2 Ring Muscle Ups
3 Squat Cleans (175/250#)
4 Strict Handstand Pushups 

CLICK HERE to Compare to 1.30.25

Coaches Notes:
 This workout contains few reps, but each rep should be challenging. Think of this as a heavy day, focusing on quality over quantity. In larger classes, if necessary, athletes can share barbells with those using similar loads to manage space and equipment efficiently. Since this is a benchmark day, we will encourage athletes to test their limits with the goal of pushing the loads higher during the next scheduled test in 2025.

Quote: 

“When we are no longer able to change a situation, we are challenged to change ourselves.” 

― Viktor E. Frankl, Man's Search for Meaning

5.29.25

In 20 Minutes, working with a partner, complete as many rounds and calories as possible.
Both Partners will work at the same time, switching after each round.  Record total rounds and calories as your score.

Partner 1: 

10 GHD Sit-ups 

 10 GHD Hip Extensions

15 Wall Balls (14/20 to 9/10') 

Partner 2: 
Max Calorie Row 

Quote:
“It's not the load that breaks you down, it's the way you carry it.” ― Lou Holtz

5.28.25

 12 Rounds For Time: 

6 Dumbbell Deadlifts 
6 Dumbbell Hang Power Cleans 
6 Dumbbell Push Jerks
(Dumbbell weight -2 x 35/50#) 

Quote: 

“Believe in yourself. You are braver than you think, more talented than you know, and capable of more than you imagine.”
― Roy T. Bennett, The Light in the Heart

5.27.25

All For Time: 

30' Handstand Walk 
20 Hang Power Snatches (65/95#)
10 Overhead Squats (65/95#)

Into: 
24/30 Calorie Air Bike 

Into:
2 Rounds Of: 
15' Handstand Walk
10 Hang Power Snatches(65/95#)
5 Overhead Squats (65/95#)

Into: 
24/30 Calorie Air Bike

Quote: 

“Don't be pushed around by the fears in your mind. Be led by the dreams in your heart.” ― Roy T. Bennett, The Light in the Heart

5.26.25

9:00 AM Memorial Day Murph will be Held at the Lyons Den

(555 W. Beidler Rd, KoP)

(after party and BBQ following the Workout)

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 there on it was 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.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. 
Rx for the full WOD will require the weight vest (10# ladies and 20# gentlemen).

"Murph"

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

(10#/20# vest)

An appropriate scale for this WOD would be

("1/2 Murph"):
800M Run
50 Pull-ups
100 Push-ups
150 Squats
800 Meter Run.

Partner "Murph" is also an option:
Two athletes complete the work together one person working at a time except on the runs. Both athletes will run an 800 together in the beginning and in the end (timer ends as the last person crosses the doorway).

Quote: 

"The most difficult thing is the decision to act; the rest is merely tenacity." —Amelia Earhart

5.25.25

Every 10 mins for 4 rounds:

400 M Run 

500 M Row 

1000M C2 Bike

Community Notes:

Memorial Day Murph will be Held at the Lyon's Den tomorrow 5/26 at 9:00 AM 

Please join us at 555 W. Beidler Rd, KoP- for the Workout, Community, Waterslide and After party, Music, BBQ and so much more! 

Everyone is WELCOME!

Quote:

Brené Brown “You’re imperfect and you’re wired for struggle, but you are worthy of love and belonging.”

5.24.25

 PARTNER SATURDAY
Bring a Friend or Family Member For Free

AMRAP in 20 Minutes - With A Partner:

24 Dumbbell Thrusters (25/45#)/ Resting Partner Must Dead Hang From Bar 
24 Calorie Air Bike/Resting Partner Must Hold Dumbbells in Suitcase Hold
48 AB- Mat Situ-ps/Resting Partner Must Hold Wall Sit 

Community Notes:

Memorial Day Murph will be Held at the Lyon's Den Monday 5/26 at 9:00 AM 

Please join us at 555 W. Beidler Rd, KoP- for the Workout, Community, Waterslide and After party, Music, BBQ and so much more! 

Everyone is WELCOME!

Quote: 

“All the great things are simple, and many can be expressed in a single word: freedom, justice, honor, duty, mercy, hope.”
|― Winston Churchill

5.23.25

 For Load:

5-3-1-5-3-1
Power Snatch 

Cash Out: 
Tabata (:20/:10 for 8 Intervals) for total reps:

Power Snatch (55/75#)
Double Unders 

Community Notes:

Memorial Day Murph will be Held at the Lyon's Den Monday 5/26 at 9:00 AM 

Please join us at 555 W. Beidler Rd, KoP- for the Workout, Community, Waterslide and After party, Music, BBQ and so much more! 

Everyone is WELCOME!

Quote: 

“Without memory, there is no culture. Without memory there would be no civilization, no future.”

 – Elie Wiesel

5.22.25

 For Time: 

64/80 Calorie Row 
40 Wall Balls 
64/80 Calorie Ski
30 Wall Balls
800 Meter Run 
20 Wall Balls 

(14/20# to 9/10') 

Score 1: Time to Complete Row
Score 2: Total Workout Time

Community Notes:

Memorial Day Murph will be Held at the Lyon's Den Monday 5/26 at 9:00 AM 

Please join us at 555 W. Beidler Rd, KoP- for the Workout, Community, Waterslide and After party, Music, BBQ and so much more! 

Everyone is WELCOME!

Quote: 
“America without her soldiers would be like God without His angels.”
– Claudia Pemberton

5.21.25

 2025 Age Group Semifinals Workout #4

For Time: 
150' OH DB Walking Lunge
50 Alternating Dumbbell Snatch 
50 Box Jump Overs 

.♀ 35-lb (15-kg) dumbbell, 20-inch box
♂ 50-lb (22.5-kg) dumbbell, 24-inch box

Community Notes:

Memorial Day Murph will be Held at the Lyon's Den Monday 5/26 at 9:00 AM 

Please join us at 555 W. Beidler Rd, KoP- for the Workout, Community, Waterslide and After party, Music, BBQ and so much more! 

Everyone is WELCOME!

Quote: 
“So long as the memory of certain beloved friends lives in my heart, I shall say that life is good.”

5.20.25

 TEST DAY - RECORD RESULTS

5 RM Back Squat 

CLICK HERE to compare to 1.8.25

Cash Out: 

AMRAP in 8 Minutes:

5 Chest to Bar Pull-ups

10 Kettlebell Swings (35/53#)

15 Goblet Squats (35/53#)

Community Notes:

Memorial Day Murph will be Held at the Lyon's Den Monday 5/26 at 9:00 AM 

Please join us at 555 W. Beidler Rd, KoP- for the Workout, Community, Waterslide and After party, Music, BBQ and so much more! 

Everyone is WELCOME!

Quote:

“The brave die never, though they sleep in dust: Their courage nerves a thousand living men.” 

– Minot J Savage 

5.19.25

AMRAP in 18 minutes:

12 Calories Row 

12 Clean & Jerk (75/115#)

9 Burpee Over Bar

3 Wall Walks 

Community Notes:

Memorial Day Murph will be Held at the Lyon's Den Monday 5/26 at 9:00 AM 

Please join us at 555 W. Beidler Rd, KoP- for the Workout, Community, Waterslide and After party, Music, BBQ and so much more! 

Everyone is WELCOME!

Quote: 
.“They who for their country die shall fill an honored grave, for glory lights the soldier’s tomb a beauty weeps the brave.”
—Joseph Rodman Drake

5.18.25

CARDIO SUNDAY

For Time: 
800 M Run
50 Burpees
600 M Run
50 Wall Balls (14/20# to 9/10')
400 M Run
200 M Farmers Carry (2x35/53#)
600 M Run 
50 Wall Balls
800 M Run 
100 Situps 

Quote: 

Long-term consistency trumps short-term intensity. 

- Bruce Lee

5.17.25

PARTNER SATURDAY 
Bring a Friend or Family Member for Free!

With a Partner, Splitting Work as Needed: 

Every 5:00 For 6 Rounds 
500 Meter Row 
Max Rounds of Strict "Cindy"

*Score is Total Rounds + Reps 
1 Round of Strict "Cindy":
5 Strict Pull-ups
10 Push-ups
15 Air Squats 

Quote: 

Sustained intensity equals ecstacy. 

- Wynton Marsalis

5.16.25

10 Rounds for Time: 

4 1-Arm Devils Press (40/60#)
6 Toes to Bar
8 Box Jumps (20/24#) 

Quote:

The function of education is to teach one to think intensively and to think critically. Intelligence plus character - that is the goal of true education. 

- Martin Luther King, Jr.

5.15.25

 TEST DAY - RECORD RESULTS

Air Bike Calories (Bodyweight)
Time Cap: 25:00

CLICK HERE to compare to 1.14.25  

Cash Out: 
Strict Ring Muscle Up (practice)

or 

As many reps as possible of Strict Ring Muscle Ups  in 4:00 

Quote:

Life is not just the passing of time. Life is the collection of experiences and their intensity.

- Jim Rohn

5.14.25

For Time: 

27*21*15* reps for time of: 

Back Squats (110/165#)

Handstand Push-ups

*Run 200 M after each set

(back squats will be taken from the floor)

Quote:

Do not try to do extraordinary things but do ordinary things with intensity. 

- Emily Carr 

5.13.25

AMRAP in 8 Minutes:

2 Rope Climbs (15')

10 Slamballs (20/30#)

10/12 Calories Ski Erg

Rest 2:00

AMRAP in 8 Minutes:

12 GHD Sit-ups

25' Dumbbell Walking Lunge (Suitcase Carry) (2x35/50#)

12 Dumbbell Hang Power Cleans (2x35/50#)

Quote:

Your progress depends upon your degree of sustained intensity in a given direction. 

- Roger McDonald

5.12.25

TEST DAY - RECORD RESULTS
For Time: 

8 Rounds for time of: 
2 Power Cleans (135/205#)
2 Push Jerks (135/205#)
30 Double Unders 

Rest 3:00

Find 1 RM Clean and Jerk 

CLICK HERE to compare to 1.21.25

Quote: 

Your profession is not what brings home your weekly paycheck, your profession is what you're put here on earth to do, with such passion and such intensity that it becomes spiritual in calling. 

- Vincent Van Gogh

5.11.25

 CARDIO SUNDAY
HAPPY MOTHER'S DAY!!

For Total Calories, Pick any Machine: 

On a 30:00 Running Clock 
Minutes 0-9- :45 Work/:15 Rest
Minutes 10-19- :30 Work/:30 Rest
Minutes 20-29- :15 Work/:45 Rest

Quote:

“I really think a champion is defined not by their wins but by how they can recover when they fall” – Serena Williams 

5.10.25

 PARTNER SATURDAY 
Bring a Friend or Family Member for Free

"Batman and Robin"
With a Partner, Split Work and Partition Anyway
For Time: 

100 Burpees
200 Double Unders
50 Pullups
100 Calorie Bike 

Quote:

 “I’ve never tried to hide the fact that it is my intention to become the best.”

 – Cristiano Ronaldo

5.9.25

AMRAP in 18 Minutes:

3 Bar Muscle Ups
9 Dumbbell Snatch (50/70)
15 Wall Balls (14/20# to 9/10')
18/21 Calorie Row  

Quote:

“The best decisions aren’t made with your mind, but with your instinct.” 

– Leo Messi

5.8.25

TEST DAY - RECORD RESULTS

"Nancy" 

5 Rounds for Time: 
400 Meter Run
15 Overhead Squats (65/95#)

CLICK HERE to Compare to 10.3.23

 Quote: 

If you can see it here and you have the courage enough to speak it, it will happen. People believe in certain things but they keep to themselves, they don’t put it out there. If you truly believe in it, if you become vocal with it, you’re creating that law of attraction and it will become reality.
– Conor McGregor

5.7.25

For Time:

25 Dumbbell Bench Press 
800M/1000M Ski 
 25 Dumbbell  Bench Press
800/1000M Row
25 Dumbbell Bench Press

Dumbbell  (2x 35/50#)

Quote: 

Dreams are free. Goals have a cost. While you can daydream for free, goals don’t come without a price. Time, Effort, Sacrifice, and Sweat. How will you pay for your goals? 

– Usain Bolt

5.6.25

For Max Load: 

10-8-6-4-2
Front Squat 

Cash Out: 
For Time:
400 Meter Farmer Carry (2x53/70#)

*Complete 5 Burpees for each time the KBs were put down during the Farmers Carry*

Quote: 

“There is no way around hard work. Embrace it. You have to put in the hours because there’s always something which you can improve.” 

– Roger Federer

5.5.25

"The Cinco" 

Complete 5 x 3:00 Rounds with 1:00 of Rest Between Each 

Round 1: 
16/20 Calorie Air Bike 
Max GHD Sit Ups 

Round 2: 
16/20 Calorie Air Bike 
Max Deadlifts (155/225)

Round 3: 
16/20 Calorie Air Bike
Max Pushups 

Round 4: 
16/20 Calorie Air Bike 
Max Power Cleans (95/135)

Round 5: 
16/20 Calorie Air Bike
Max Double Unders

Quote: 

“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.” 

– Arnold Schwarzenegger

5.4.25

 CARDIO SUNDAY
 
For Time: 
40 Dumbbell Box Step Overs (20" 1x35/50)
40 Burpees
800/1000 Meter Row 
30 Dumbbell Box Step Overs (20" 1x35/50)
30 Burpees
800 Meter Run 
20 Dumbbell Box Step Overs (20" 1x35/50)
20 Burpees 

Quote: 

There is always new life trying to emerge in each of us. Too often we ignore the signs of resurrection and cling to part of life that have died for us. 

- Joan D. Chittister

5.3.25

PARTNER SATURDAY
Bring a Friend or Family Member For Free

Partner "Manion" 

7 Rounds: 
400 Meter Run
29 Back Squats (95/135#)

Note: Athletes will run together and split the back squats as needed. 

"If Not Me, Then Who..." On April 29, 2007, Travis Manion was killed by an enemy sniper while saving his wounded teammates. Today, Travis Manion Foundation (TMF) exists to carry on the legacy of character, service and leadership embodied by Travis and all those who have served and continue to serve our nation. Travis' words before leaving for his final deployment to Iraq "If Not Me, Then Who..." are a constant reminder for all of us to live with character and put other people's interests before our own.

Quote: 

Let every dawn be to you as the beginning of life, and every setting sun be to you as its close. 

- John Ruskin

5.2.25

TEST DAY: RECORD RESULTS

Flight Simulator 

 For Time: 

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 reps of: 

Unbroken Double Unders 

 (cap 20:00) 

Coaches Notes: 

The Flight Simulator is a workout that challenges you in many ways. To complete this workout as prescribed, each set of double unders must be strung. This means you must complete that many in a row without stopping. After each set, you MUST break. For example, you cannot do 30 straight and then perform 20 as your next set. You must do 5, stop, 10 stop, etc...however, you control how long you stop. If you fail any set, you must start that set over. For example, if you trip on 49 of 50, you must redo the set of 50.    

Cash Out: 
With a Partner, Complete Intervals "You Go, I Go"
4 x 500 Meter Ski 
Score is Slowest Interval

Quote: 

Don't hold together what must fall apart. The familiar life crumbles so the new life can begin. 

- Bryant H. McGill