Holiday WOD Stan Muckerman Holiday WOD Stan Muckerman

Team 1776

Get ready to ignite your 4th of July celebration with the Team 1776 Workout! In a team of three, you'll tackle a series of exercises designed to push your limits and create a strong sense of camaraderie. The goal is to complete a total of 1776 reps involving various movements in any order, testing your strength, endurance, and teamwork. This workout is all about cooperation, communication, and celebrating America's birthday in a fun and challenging way.

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sySTM Fitness WOD Stan Muckerman sySTM Fitness WOD Stan Muckerman

Hell’s Hingin’

This workout is designed to be a challenging combination of strength and conditioning. The high-rep deadlifts and toes to bar will target your posterior chain, grip strength, and core. The rowing or skiing portions provide a cardiovascular challenge. The intended stimulus is to push your limits in terms of strength, endurance, and mental resilience.

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Holiday WOD Stan Muckerman Holiday WOD Stan Muckerman

Juneteenth WOD

For Time:

Buy-In: 65 second Moment of Silence

Then, 6 Rounds of:

400 meter Weighted Run (35/25 lb)

19 Dumbbell Hang Squat Cleans (35/25lbs x2)

18 Devil Presses (35/25lbs x2)

65 Russian Twists (35/25 lbs)

With a running clock, perform 6 rounds of the work in the order written as fast as possible (“For Time“). Before starting the workout, complete the buy-in of 65 seconds moment of silence.

Score is the time on the clock when the last round of Russian Twists is completed.

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sySTM Fitness WOD Stan Muckerman sySTM Fitness WOD Stan Muckerman

sySTM Fitness WOD: 6.7.23

For Time:

21-15-9 Reps:

Alternating Dumbbell Snatches (50/35 lbs)

Dumbbell Box Step Overs (24/20 inch box, 50/35 lbs)

Rest 2 minutes

15-12-9 Reps:

Dumbbell Squat Thrusters (50/35 lbs)

Sit Ups

Rest 2 minutes

9-6-3 Reps:

Alternating Dumbbell Snatches (50/35 lbs)

Dumbbell Box Step Overs (24/20 inch box, 50/35 lbs)

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sySTM Fitness WOD Stan Muckerman sySTM Fitness WOD Stan Muckerman

Triple Threat

For Time:

Buy In: 30cal Row

Then, 3 Rounds:

30x Double Unders

9x Overhead Squats (115/95#)

Rest: 3 Minutes

Then, 3 Rounds:

30x Double Unders

6x Front Squats (155/115#)

Rest: 3 Minutes

Then, 3 Rounds:

30x Double Unders

3x Back Squats (185/135#)

Cash Out: 30cal Row

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Hero WOD Stan Muckerman Hero WOD Stan Muckerman

21 Guns

The "21 Guns" WOD is a functional fitness tribute workout designed for the "WOD With Warriors" event, which takes place twice a year on Veterans Day and Memorial Day in the United States. The purpose of this workout is to honor and pay tribute to the nation's warriors, past, present, and future.

The workout's structure and repetitions symbolize a 21-gun salute, a traditional military honor rendered at funerals and memorial services. Each exercise represents one of the five branches of the military. The 21-minute duration of the workout is also significant, as it represents the 21-gun salute, the highest display of honor in the United States, reserved for fallen troops on Memorial Day.

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Hero WOD Stan Muckerman Hero WOD Stan Muckerman

Murph

Lt. Murphy was the leader of a four-man SEAL reconnaissance unit that secretly infiltrated into the Hindu-Kush mountains on June 27, 2005. Ambushed on the 28th by overwhelming Taliban forces, Murphy valiantly climbed into the open onto high ground to make an electronic call for rescue. Wounded, he fought on, allowing one member of his squad to escape, before he himself was killed. Lt. Michael Murhpy was awarded the Medal of Honor on October 27, 2007. He is only the third service member to earn that highest national honor since President Bush sent U.S. military forces to Afghanistan in 2001, and later to Iraq. He is also the first Navy recipient since the Vietnam War.

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