Some Small Details We Need To Work Out Yet.
But Our Murph Shirts Will Look Something Like This!

From coast to coast, liberty connects us. This tee represents that shared thread woven into the fabric of our nation through generations of service and sacrifice.

Freedom WOD Classes

Warm Up 12Mins 
25 PVC Pipe Pass Throughs  
1:00 /side Lax Ball Shoulder/Chest
1:00 /side Lax Ball Shoulder/Lats
1 Rounds
30 Sec Handstand Hold
10 Right Side DB Snatch
10 Ring Rows
10 HSPU
10 Left Side DB Snatch
10 Ring Rows

Strength: 20 Mins 

WRITE DOWN THE WEIGHTS YOU USE SO NEXT TIME YOU DO THIS YOU CAN TRY AND GO HEAVIER
3×5
(6 mins) Every TWO mins perform

5 Pull Ups (Use bands and jumping pull ups as needed)

Note: The goal is to try and go As Hard As Possible while doing 5 unbroken reps aka not coming the bar until you have achieved the 5 reps. This would include Weighted pull ups, Strict pull ups, Less Bands, Negative pull ups

2 min rest/reset

3×15-20 reps
(9 mins) Every three mins perform
Standing DB Rows – video – min 1:14 – 2:15
DB French Press – video

Metcon: 15 Min HARD CAP
For Time:
70 Alternating DB Snatch 50/35 Scale 35/25
EMOM including Min 0:00 Perform 5 HSPU

Advanced Athletes: Strict HSPU

Functional Bodybuilding Class

WEEK B Volume week

Friday: Arms Bicep/Tricep (Optional Day)

1) 4×8-12 Super Set
Incline DB Curls
Rope Tricep Ext

2) 4×8-12 Super Set
Reverse Curl
Incline Skull Crushers

3)  4×8-12 Super Set
Incline Seated DB Hammer Curl
Tricep Kick Backs

4) 4×8-12 Super Set
Close Grip Straight Bar Curl
Single Arm Reverse Cable Ext

6) 4×8-12 Super Set
Alternating DB Curls
Straight Bar Cable Ext

7) 3xME
Incline Bench Preacher EZ bar Curl