06/01/2016 June Fitness Testing is Upon Us

Memorial Day Murph

Memorial Day Murph

Throughout the month of June, you will be testing yourselves across the ten general physical skills — strength, power, flexibility, stamina, accuracy, agility, cardiovascular endurance, coordination, speed and balance — with repeats of our benchmark workouts.

We will have a handy chart for you to look at so that you can easily track where you are in your fitness journey. The different athletic levels are based on years of scores and data, and the benchmark workouts are WarmUpandWorkout original creations, which we did back in January!  Pull out your myWOD app or WODbook and get ready to compare.


30 KB Swings (24/16kg)
40 Air Squat
2 Rounds

40 Shoulder to Overhead (45/35lbs)
30 KB Squats
2 Rounds

30 KB Swings
40 Air Squats
40 Shoulder to Overhead
30 KB Squats
2 Rounds

The volume is fairly high on today’s workout, but the prescribed movements and loading are designed so that the athletes can keep moving consistently throughout the whole workout.

The Shoulder to Overhead can be done any way you’d like.

The KB Squats are done with the KB in a Goblet position held close to the chest. Use the same load that you use for the Swings.

There is no rest between each set.  Don’t get confused by the rep scheme,  it changes each set.


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