Tuesday 5.19.2026

*Reminder: Our Annual "MURPH" is this Saturday, May 23rd, at 9am!

“FITNESS” & “PERFORMANCE”

Complete as many rounds and reps as possible in 4 minutes of:
8/6 Calorie Bike Erg
4 Burpee Pull-ups or Burpees to target

Rest 2 minutes, then…

Complete as many rounds and reps as possible in 4 minutes of:
8/6 Calorie Ski
8 Box Jumps (step down)

Rest 2 minutes, then…

Complete as many rounds and reps as possible in 4 minutes of:
8/6 Calorie Row
12 Wall Balls

Rest 2 minutes, then…

Repeat each station for a second time through (36 minutes total, 24 minutes of work).

Cooldown
Accumulate 90 seconds in each of the following:
Couch Stretch Left Side
Couch Stretch Right Side
Pigeon Stretch Left Side
Pigeon Stretch Right Side

“ENDURANCE (AKA SWEAT SESH)”

Every 3 minutes, for 36-45 minutes (4-5 sets of each):
Station 1 — 400/360 Meter Ski or Run
Station 2 — 400/360 Meter Row
Station 3 — 800/720 Meter Bike Erg