Michael Patrick “Murph” Murphy (7 May 1976 – 28 June 2005) was a United States Navy SEAL officer who was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. He was the first member of the U.S. Navy to receive the award since the Vietnam War. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.

10:00 AM CLASS ONLY TODAY!

Choose one of the following:

A.
“Murph”
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run

Partition the reps as needed.

B.
Team Version
With 2 or 3 people:
1 Mile Run
100 Pull-ups
200 Pull-ups
300 Squats
1 Mile Run

All teammates run, but can break up the pull-ups, push-ups and squats however they choose.

C.
Half “Murph”
800m Run
50 Pull-ups
100 Push-ups
150 Squats
800m Run

Partition the reps as needed.

REGIONAL SCHEDULE (to accommodate all you visitors!)

Want to Drop-in? Sign up HERE

SUNDAY: Open Gym from 8:00 AM to 12:00 PM

MONDAY: MEMORIAL DAY MURPH AT 10:00 AM

REGIONAL SCHEDULE (to accommodate all you visitors!)

Want to Drop-in? Sign up HERE

SATURDAY: Open Gym from 7:00 AM to 12:00 PM

SUNDAY: Open Gym from 8:00 AM to 12:00 PM

MONDAY: MEMORIAL DAY MURPH AT 10:00 AM

Workout of the Day (optional):

A.
“Team Chief”
In teams of two, with partners alternating full rounds,
complete as many rounds and reps as possible in 20 minutes of:

REGIONAL SCHEDULE (to accommodate all you visitors!)

Want to Drop-in? Sign up HERE

FRIDAY: Open Gym from 5:30 AM to 6:30 PM

SATURDAY: Open Gym from 7:00 AM to 12:00 PM

SUNDAY: Open Gym from 8:00 AM to 12:00 PM

MONDAY: MEMORIAL DAY MURPH AT 10:00 AM

Workout of the Day (optional)

A.
Working solo or:
In teams of two, with only one person working at a time, complete as many rounds and reps as possible of:
AMRAP in 12 minutes of:
10 Kettlebell Swings (53 / 35)
8 Thrusters (95 / 65)

Rest 3 minutes, then:

B.
AMRAP in 12 minutes of:
8 Burpees Over the Bar
10 Deadlifts (165 / 110)

*Partner A will work for 1 minute, then partner B will work for 1 minute, picking up where each partner left off.

SOLO VERSION: work 1 minute, then rest 1 minute, and pick up where you left off each round.

Edmund

REGIONAL SCHEDULE (to accommodate all you visitors!)
FRIDAY: Open Gym from 5:30 AM to 6:30 PM
SATURDAY: Open Gym from 7:00 AM to 12:00 PM
SUNDAY: Open Gym from 8:00 AM to 12:00 PM
MONDAY: MEMORIAL DAY MURPH AT 10:00 AM

Workout of the Day

A.
Sweat Sesh
Every minute, for 28 minutes (7 rounds), complete 25-40 seconds of work at each station:
Minute 1: Walking Lunges w/ DBs (1 in front rack, 1 overhead – pick weight)
Minute 2: Double-unders
Minute 3: V-ups
Minute 4: Box Jumps

REGIONAL SCHEDULE 
FRIDAY: Open Gym from 5:30 AM to 6:30 PM
SATURDAY: Open Gym from 7:00 AM to 12:00 PM
SUNDAY: Open Gym from 8:00 AM TO 12:00 PM
MONDAY: MEMORIAL DAY MURPH AT 10:00 AM

Workout of the Day

A.
Clean
Spend 15 minutes working technique or building to a heavy squat clean

B.
Three rounds for time of:
400m Run
15 Toes to Bar
10 Hang Power Cleans (145 / 100)

Rx+ 185/120, UB everything

Tori

1) Wodify Pulse will be a new feature added at Forte!
2) Reebok will be here for Regionals and will be setting up a booth here at Forte next Thursday for people to try out their shoes.
3) The Forte Nutrition Program is coming in June!

Workout of the Day

A.
Shoulder Press
9 minutes to build to a heavy single

Rest 3 minutes (load to 70%)

B.
Max Reps at 70%

C.
For reps:
3 Minutes of Calories on Assault Bike
1 min rest
3 Minutes of Handstand Push-ups
1 min rest
3 Minutes Burpee DB Deadlifts (pick weight)

Rx+ shspu, 70s/50s

Kav

Announcements:
1) Wodify Pulse will be a new feature added at Forte!
2) Reebok will be here for Regionals and will be setting up a booth here at Forte next Thursday for people to try out their shoes.
3) The Forte Nutrition Program is coming in June!

Workout of the Day

A.
Back Squat
Every 4 minutes, for 12 minutes (3 sets): 8 reps at 65-70%
(or 5-20 lbs heavier than last week)

After each set: 60 second push-up plank

B.
“Jackie”
1,000m Row
50 Thrusters (45 / 35)
30 Pull-ups

Who is it?

Announcements:
1) Wodify Pulse will be a new feature added at Forte!
2) Reebok will be here for Regionals and will be setting up a booth here at Forte next Thursday for people to try out their shoes.
3) The Forte Nutrition Program is coming in June!

Workout of the Day

A.
In teams of two, AMRAP in 25 minutes of:
200m Run
12 DB Snatches + 12 OH Lunges (pick weight)
9 Burpee Box Jump Overs (24 / 20)

Partner A will run 200m, partner B will complete 12 DB Snatches + 12 OH Lunges, partner A will do 9 burpee box jumps, partner B will run 200m, etc.

Or, working solo:
200m Run
12 DB Snatches + 12 OH Lunges (pick weight – 6R, 6L)
9 Burpee Box Jump Overs (24 / 20)

Rest the time it took you to complete the round

Announcements:
1) Wodify Pulse will be a new feature added at Forte!
2) Reebok will be here for Regionals and will be setting up a booth here at Forte next Thursday for people to try out their shoes.
3) The Forte Nutrition Program is coming in June!

Workout of the Day

A.
Repeat from 9/13/17

Three rounds of the following:

AMRAP in 3 minutes of:
500/400m Row
Then, with remaining time:
Max Wall-Balls (20 / 14)

Rest 3 minutes

AMRAP in 3 minutes of:
500/400m Row
Then, with remaining time:
Max Toes to Bar

Rest 3 minutes

Rx+ 30/20

Complete (3) 3-minute AMRAPs of each, going back and forth between the Wall-Balls and Toes to Bar. 

Score will be total Wall-Balls and total Toes to Bar (add all your WB together, then add all your TTB together)