Every 3:00 for 21:00 (7 rounds)

0:00 – 1:30 = Run 300 Meters (Sprint!)
1:30 – 3:00 = 1 round of “J-Bird”

  • 1 Power Clean
  • 1 Hang Squat Clean
  • 4 Alternating Lunges
  • 4 Shoulder to Overhead

Continue this sequence for 21:00 (7 rounds of each event)

Note: This is a complex favored at SEALFIT, and it’s a good one! Today we are making it even more challenging by adding the sprint. Keep the weight in hand the entire set – dropping the bar early constitutes a foul. Add weight each set, or maintain a challenging load for all eight rounds. Compare today’s workout to September 15, November 5, 2020, December 21, 2020, and February 24, 2021 and try to set a new record.

Brad, are you OK?


Memorial Day Murph!

This year we are going to celebrate Memorial Day Murph on Saturday, May 29. There will be two heats. The first heat will begin at 10AM and will be our scaled or modified heat. The Rx’d heat will begin at 11AM and may have a 10:00 staggered start depending on attendance. Please sign up by Saturday, May 15, to reserve your spot in a heat.


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