Due to unforeseen circumstances, we must cancel our MURPH Event this Thursday.
That said it is STILL the programmed WOD for that day. Just keep in mind your
fitness level and hydration and if you feel too fatigued, please scale WWAYYY back or stop.

Signs of Rhabdomyolysis (often called rhabdo)include…

Muscle excessive pain/swelling in the shoulders, arms, thighs, or lower back
Muscle weakness or trouble moving arms and legs
Dark red or brown urine or decreased urination
Some cases may show no Muscle-related symptoms

If you are experiencing new, severe, or persistent symptoms, contact a health care provider.


1:00 Row

10 Iron Crosses

10 Scorpions

10 Alt Toe Touch

1:00 Row

10 Bow2Bends

10 Kneeling Lat Stretch

Barbell Warmup: With an empty barbell, perform 5 reps of: Good mornings, Kang Squats, RDLs, Staggered stance RDLs(5 per leg), Deadlifts.




Increase weight ea set

Video courtesy of Starting Strength.

Final time hitting our Deadlifts prior to re-testing our 5X5.  Today, the goal is start with a heavy set of 5, followed by a heavier set of 4, then a heavier set of 3, an even heavier double, and finishing with a heavy single for the day.  If that single just happens to be a new 1RM, cool!  If not, make it a heavy one for the day.


10 Min AMRAP:

Box Get Overs (48″/40″)

100′ Dual KB Front Rack Carry (35/25)

15 Cal Row

Video courtesy of RXFit.

Today we add a fun little new move. Think of Box overs like hopping over a fence.  Hoist yourself up to the top and get over without having to stand up on top. As you’ll see in the video, to stack the boxes and keep them as safe as possible, grab two bands and wrap them around the boxes.  You are welcome to put an ab mat on the top so your knee doesn’t have to dig in to the wood at the top.

Scaling Options:

KB weight -> 25/15 -> as needed (ELITE: 55/35)

Cool Down:

Pigeon Pose on Box – 1 Min per side


Kneeling Shoulder Stretch on box – 2 Min