Monday 5/20/19

For those of you who have been with us for a while you already know how important the Murph Challenge is to us.

Traditionally we host the Murph Challenge on the Saturday of the Memorial Day Weekend rather than wait until Monday.

As always we encourage you to invite ANYONE you like to join us. There is no Drop-in Fee however we do ask that you register for the Challenge and encourage your guests to do so as well. Donations benefit the LT Michael P. Murphy Memorial Scholarship Foundation.

Thank you,

LT Mike Pietragallo

United States Navy

Please note, there is no 12:30pm WOD today.

A. Bench Press

10-10-10 @70%

Every 2:30

B. Teams of 2

2k Row

100 Pull-ups

150 Push-ups

200 Synchro Squats

*30 min Time Cap

Mike Pietragallo
Friday 5/17/19

A. Back Squat

1 RM

B. “Climbing Amanda”

2 rounds of

3 Rope Climbs

9 Squat Snatch (135/95)

2 Rope Climbs

7 Squat Snatch

1 Rope Climb

5 Squat Snatch

Mike Pietragallo
Thursday 5/16/19


We are CLOSED this weekend for an L1 Course.

Open Gym


A. Kang Squat


(<25% of 1 RM Back Squat)

B. 18 min AMRAP

30/21 cal Row

15 Pull-ups

15 Dumbell Deadlifts (50/35)

15 Dumbell Front Squats (50/35)

Mike Pietragallo
Wednesday 5/15/19

A. 12 min EMOM

4 Power Clean & Push-Jerk @ 55%

B. “Old Town Road”

6 rounds

40m Farmer’s Carry (1.5s/1s)

9 Strict T2B

Mike Pietragallo
Tuesday 5/14/19

A. Overhead Squat

Build to a Heavy set of 3 reps

B. “Denim”

15 min AMRAP

60 Double unders

30/21 cal Row

15 Overhead Squats (115/85)

Mike Pietragallo
Monday 5/13/19

A. 10 min EMOM

Even Minutes: 4 Strict Hand Stand Push-ups

Odd Minutes: 4 Strict Pull-ups

B. Partner WOD for time:

120 Wallballs*

Partner Holds Handstand

Mike Pietragallo
Thursday 5/9/19

Open Gym


Partner “Tommy V”

For time:
115 pound Thruster, 42 reps
15 ft Rope Climb, 24 ascents
115 pound Thruster, 30 reps
15 ft Rope Climb, 18 ascents
115 pound Thruster, 18 reps
15 ft Rope Climb, 12 ascents

*1 partner working at a time

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Mike Pietragallo
Tuesday 5/7/19

A. 10 min EMOM

Even: 40 sec Handstand Hold

Odd: 40 sec Deadhang Hold

B. 21-15-9

Ring Dips

20m Handstand Walk*

*Intermediate: 3 Wall Walks

Beginner: Bear Crawl

C. Alternating Tabata (for reps)


Plank Hold

Mike Pietragallo
Monday 5/6/19

A. Back Squat


@ 70% of 1 RM

B. 10 min AMRAP

4 Pistol Squats

6 Hang Power Cleans (115/85)

8 Box Jumps (24/20)

Mike Pietragallo
Friday 5/3/19


20 min AMRAP

5 Pull-ups

10 Push-ups

15 Air Squats


3x 25 DB Row (each arm)

4x :30 sec Dead Hang Hold

Mike Pietragallo
Wednesday 5/1/19

A. Back Squat


@ 65% of 1 RM

B. “Helmet Hair”

5 rounds

5 Strict HSPU

10 Strict Pull-ups

50m Walking Lunge

20 ABMat Sit-ups

Mike Pietragallo
Tuesday 4/30/19

A. DB Bench Press



Active Glute Bridge Hold

B. 400m Sandbag Run

27/21 Cal Row

400m Sangbag Run

21 Power Cleans (115)

400m Sandbag Run

15 Burpee Box Jump Overs

400m Sangbag Run

Mike Pietragallo
Monday 4/29/19

A. Back Squat

@ 60% of 1 RM


B. 4 rounds

600m Run

16 Single Arm DB Burpees (50/35)

16 Single Arm Dumbbell Lunges

16 Single Arm Dumbbell Snatch

Rx+ (70/50)

Mike Pietragallo
Friday 4/26/19


For time:
Run 2 miles
Rest 2 minutes
135 pound Squat clean, 20 reps
20 Box jump, 24" box
20 Walking lunge steps with 45lb plate held overhead
20 Box jump, 24" box
135 pound Squat clean, 20 reps
Rest 2 minutes
Run 2 miles

If you've got a twenty pound vest or body armor, wear it.


U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, Wisconsin, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on February 20, 2011, in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks prior to his death, he was hit by an earlier improvised explosive device. Despite his injuries, he stayed in country and on patrols rather than return home. He is survived by his father Jorge, mother Andrea, brothers Miles and Jared, and sister Carmen.

Mike Pietragallo
Thursday 4/25/19

Open Gym


A. 3x10 Close Grip Bench  

B. Teams of 3

120/90 Cal row

60 Alternating DB Snatch (50/35)

300 DU (Scaled: 450 Single)

15 Rope Climbs

Mike Pietragallo
Wednesday 4/24/19

A. 1x5 Back Squat @ 85%  

Accessory: 3x8 Nordic Curl w/ partner  

B. For Time

150 Burpee Box Jump Overs*  

*EMOM: 2 Wall Walks

Mike Pietragallo