Memorial Day 2026! 🇺🇸
The unofficial start to the summer is here, and with it … our annual Murph challenge on Monday! We hope to see you all there tackling the workout in whatever capacity you’re able to this year!
Items for the week…
- Murph on Monday with 7am, 8am, and 9am classes!
- We are using our rep max numbers from two weeks ago for our presses (Monday), overhead squats (Wednesday), and push presses (Friday) this week.
- Our FIT360 classes will be on Tuesday and Thursday evenings, and Saturday and Sunday mornings this week.
WOD
“Murph”
1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run
… with a 20# weight vest
STRENGTH
press: 5×5 @ 80% of 5RM
press: 3×10 @ 80% of 10RM
WOD / FIT360
4 rounds
1 minute max calorie row
1 minute max kb snatches (35/26)
1 minute max burpees
1 minute rest
STRENGTH
overhead squat: 5×5 @ 80% of 5RM
overhead squat: 3×10 @ 80% of 8RM
WOD
5RFT
3 deadlifts (40% of 1RM)
5 lunge > air squat > lunge
7 ring dips
9 toes-to-bars
30 second plank
SKILL
pistols + double unders
WOD / FIT360
3RFT
30 single-arm kb lunges (35/26)
25 sit-ups (20/14)
20 pull-ups
STRENGTH
push press: 5×5 @ 80% of 5RM
push press: 3×10 @ 80% of 10RM
WOD
20-18-16-14-12
front rack lunges (a weight to go unbroken)
russian swings (70/53)
push-ups
7AM/8AM
FIT360
2RFT
10 ring rows
20 hand-release push-ups
30 box jumps (24/20)
40 v-ups
30 jumping squats
20 ring dips
10 strict pull-ups
9AM
Partner FIT360
3RFT
15 ring rows
25 hand-release push-ups
35 box jumps (24/20)
45 v-ups
35 jumping squats
25 ring dips
15 strict pull-ups
FIT360
22min AMRAP
3 kb hang cleans (53/35; 2-for-1)
30 double unders
6 atomic sit-ups (25/15)
60 double unders
9 mb squats (20/14)
90 double unders
