hero wod Calendar
murph
may 30
30
DT
june 04
04
hotshots 19
june 11
11
kerrie
june 18
18
dvb
june 25
25
larry
july 02
04
the seven
july 9
09
terry
July 16
16
bear
july 23
23
glen
July 30
30
workouts
“MURPH”
For time:
1mile Run 100
Pull-Ups 200
Push-Ups 300
Squats 1mile Run
“DT”
Five rounds for time of:
12 155/105lbs Deadlifts
12 155/105lbs Hang Power Cleans
12 155/105lbs Push Jerks
“HOTSHOTS19”
Six rounds for time of:
30 Squats
19 Power Cleans at 135/95lbs
7 Strict Pull-Ups
400m Run
“KERRIE”
Wearing a weight vest, 10 rounds for time of:
100m Sprint
5 Burpees
20 Sit-Ups
15 Push-Ups
100m Sprint 2-min Rest
“DVB”
For time:
Run 1 mile with a 20/14lb Medicine Ball
Then, 8 rounds of:
10 Wall Ball Shots
1 Rope Climb
Run 800 meters with a 20/14lb Medicine Ball
Then, 4 rounds of:
10 Wall Ball Shots
1 Rope Climb
Run 400 meters with a 20/14lb Medicine Ball
Then, 2 rounds of:
10 Wall Ball Shots
1 Rope Climb
“LARRY”
21-18-15-12-9-6-3 reps for time of:
Front Squats at 115/75lbs
Bar Facing Burpees
*200-m sandbag carry after each round
“THE SEVEN”
Seven rounds for time of:
7 Handstand Push Ups
7 Thrusters at 135/95lbs
7 Knees to Elbows
7 Deadlifts at 245/165lbs
7 Burpees
7 Kettlebell Swings at 70/53lbs
7 Pull Ups
“TERRY” For time: 1 Mile Run 100 Push Ups 100m Bear Crawl 1 Mile Run 100m Bear Crawl 100 Push Ups 1 Mile Run
“BEAR”
AMRAP in 20 minutes
12 Overhead Walking Lunges 110/75lbs
15 Burpees
8 Bar Muscle Ups
“GLEN”
For Time:
30 Clean & Jerks at 135/95lbs
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees
“CLOVIS”
For time:
Run 10 Miles
150 Burpee Pull Ups
Partition the Run and Burpee Pull Ups as needed
register now
2022 Hero Challenge Registration
$49.99
The annual Hero Challenge is an opportunity to challenge yourself while honoring fallen Heroes. This is a 10 week fitness and social media challenge. Complete a Hero Challenge workout each week and post to social media to complete the challenge (see rules for specifics). Those who complete the challenge will receive a special “Mission Complete” patch and be entered to win the grand prize.
- Must register by May 13th to get shirt in time for Week 1
- Registration after June 6th does not include a shirt
Registration Includes:
- Eligibility to win “Mission Complete” patch
- Eligibility to win the Grand Prize (Members Only)
Challenge Details
- Post a pic every week (on Instagram only) and tag @kirkland_fit AND hashtag #HEROWODCHALLENGE in the POST (not in the comments).
- If you can’t make it to a Saturday morning class you can do it during Open Gym.
- If you miss a week, DON’T WORRY! There will be a “Bonus WOD” that will be announced in week 8 that may be completed to make up for one missed WOD or one missed Post and it must be completed in addition to the regular week 8 Hero WOD.
PRIZES
Anyone who successfully completes and posts all 10 Hero WODs (1 each week) will receive the following:
- A “Mission Complete” patch
- Entry into a raffle to win a Grand Prize