- Tuesday: 5:10 a.m.
- Thursday: 5:10 a.m.
- Saturday: 10:00 a.m.
- WEEK ONE
-
Every 5 Minutes for 30 Minutes
200m Run + 2 Rounds of 10 Pushups & 15 Air Squats
- WEEK TWO
-
8 ROUNDS
400m C2 Bike
3 Pull-ups*
6 Push-ups
20 Air Squats
6 Push-ups
3 Pull-ups*
*Sub Ring Rows As Needed - WEEK THREE
-
800m Run
then 7 Rounds>>
8 Push-ups
12 Lunges in Place800m Run
7 Rounds>>
5 KB SDLHP
Burpees800m Run
- WEEK FOUR
-
EMOM 36
A) 3-5 Strict Pull-ups
B) Echo Bike Cals x 15/12
C) 3-5 Strict Dips
D) 8x KB Goblet or Sandbag Squats
- WEEK FIVE
-
"Wall Ball Cindy"
20min AMRAP
5 Pull-ups
10 Push-ups
15 Wall Balls
- WEEK SIX
-
200m Run
3 Rounds>>
12 Pull-ups
15 Push-ups
30 Air Squats
>>
400m Run>>
3 Rounds>>
6 Pull-ups
9 Push-ups
12 Air Squats
800m RunSub GHD sit-ups for pull-ups or MdBall Sit-ups if hands are wrecked from last week
- WEEK SEVEN
-
10 Minute AMRAP
3-6-9…Pull Ups/Ring Rows
3-6-9…SA DB STO (alt arms every round)
3-6-9…GHD Sit Up/Abmat Sit Up*Continue to increase reps by adding 3 every round
3-6-9-12-15-18-21-24 - WEEK EIGHT
-
20 Air Squats
10 cal Ski Erg
10 Strict Press @ DBL DB 40/25 MAX
10 cal Ski Erg
30 Air Squats
10 cal Ski Erg
15 Strict Press
10 cal Ski Erg
40 Air Squats
10 cal Ski Erg
20 Strict PressLv1: Complete w/Partner, 30/15 DBs
- WEEK 9 FINAL FULL WEEK BEFORE MURPH
-
"Barbara"
5 Rounds For Time
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air-squats
3min Rest Between Rounds
Lv1: 10-15-20-25
Jumping pull-ups or ring rows
- MONDAY BEFORE MURPH
-
For Time
15 Thrusters, 135/95 lb.
Run 200m
20 Thrusters, 95/65 lb.
Run 400m
30 Thrusters, 65/45 lb.
Run 800m - CLICK HERE FOR HPFIT CLASSES
-
Last class of 2023: Saturday, Dec 23 at 10 a.m.
First class of 2024: Saturday, Jan 6 at 10 a.m.
No classes between December 24 through January 5.
Weekly whiteboard programming still updated during this class hiatus!
Each class is different through the skills, strengths and workouts covered each day. the whiteboard programming follows a training methodology that combines weightlifting, bodyweight and cardiovascular movements to get the best sport, life or duty applicable results for your time in the gym.
Classes are a focused one hour where participants are given direct feedback in a group setting on how to move more efficiently, effectively and safely. New athletes can build a foundation while more experienced athletes’ skills and techniques are challenged and advanced, all under the supervision of experienced and certified trainers. Participants are encouraged to motivate one another and provide a positive environment to push past personal fitness plateaus. Participants must be 18 years of age and older (17 years if Active Duty).
We value all fitness levels and encourage variety when expressing your fitness!
Class Times (All Levels Classes)
Classes are one hour unless otherwise specified. No classes are held on US Holidays.
Can't make the above schedule? Check out the whiteboard workouts updated daily in the Human Performance Space. Workout programming includes options for beginner, intermediate and advanced patrons.
Human Performance Space
Classes are held in the Human Performance Space of Turner Fitness Center. Classes hold priority over necessary space and equipment which may vary from day to day. Patrons not attending class may utilize space and equipment not needed during the session. SFA staff reserve the right to hold equipment for use within the hour.
VIEW EACH WEEK'S WORKOUT LEADING UP TO THE
MEMORIAL DAY MURPH WORKOUT EVENT
For event details and guidelines visit Memorial Day Murph Workout
Registration Information
Sign up on the same day of class at the Front Desk of Turner Fitness Center. Classes are capped at 20 participants and filled on a first-come, first-served basis. Participants must have a registered household in WebTrac.
