5/22/2026
🇺🇸 Memorial Day Week Schedule & Special Announcements 🇺🇸
Week of May 25, 2026
As we head into Memorial Day weekend, we’ve got a few important schedule updates and exciting events to share. Please read carefully so you can plan your workouts accordingly!
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🏋️♂️ Monday, May 25 – Memorial Day “Murph”
To honor the brave men and women who made the ultimate sacrifice for our freedom, we will be doing the Hero WOD “Murph” on Memorial Day.
Class Times:
• 7:45 AM
• 8:30 AM
• 9:15 AM
No afternoon classes.
We will be running 3 heats of Murph. There will be no group warm-up — please arrive early, warm up on your own, and be ready to start on time.
Space & Equipment Consideration:
Class sizes may vary, so please be mindful of shared use of the pull-up rig and rings. Share space and equipment respectfully — we’re all in this together.
Scaling is encouraged!
This is a challenging workout, and we want everyone to leave feeling accomplished and safe. Talk to Christian, Ryan, or me if you need help modifying movements to fit your fitness level and hit the intended stimulus.
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Murph – Hero WOD
For Time:
• 1 Mile Run
• 100 Pull-Ups
• 200 Push-Ups
• 300 Air Squats
• 1 Mile Run
Partition the reps as needed. Vest optional (20/14 lbs).
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📍 Thursday, May 29–Class Cancellation
There will be no 6:30 PM class as we will be heading Knoxville to support Coach Ryan and Gabriella who are throwing down at the Syndicate Crown Semifinals! 🏆🔥
Let’s all wish Ryan and Gabi the best as they compete among the fittest — we’re proud to have them represent our community!
Friday
EMOM 12 minutes
min 1- Medball strict pull-up AMRAP in 30 seconds
min 2- 8-10 DB bench press @ 70#/50# per hand
min 3- Side plank 20s/side
B. Every 2:00 x7 sets
Echo bike 12/9 cals
9 s2oh @ 115#/75#
6 sumo deadlift high pulls @ 115#/75#
Essentials
A. with a partner
2 minute AMRAP
P1: Row 14/12 cals
P2: Ski erg 9/7 cals
AMRAP Walking lunges remaining time
rest 1:00
x6 sets
+
2 minute AMRAP
P1: Bike erg 14/12 cals
P2: Farmers walk 4 shuttles
AMRAP DB overhead shuttle walks
rest 1:00
x6 sets
*AMRAPs are done if you complete 90 walking lunges and 25 shuttles but still complete the buy in
