PT Pyramid

The PT Pyramid is a great way to build a foundation of fitness needed to ace any physical fitness test. The Pyramid program has a warmup, max out, and a cool down built into it, making it a very healthy way to exercise.

The Murph Plus Devil's Mile 'Suped Up' Challenge

If you like hard workouts, you may like this one.This is not for your average workout enthusiast! If you are finding the Murph to be easy and are able to complete it in a relatively short time -- in 30-40 minutes -- this might be a perfect addition.

Devil's Mile

The Devil's Mile is challenging workout packed into a single, grueling mile. The specific types of Devil's Mile workouts often depend on the training program and goal (fire department, police, sof).


EMOM stands for “Every minute on the minute”. It is a training protocol that requires you to complete an exercise for a certain amount of reps under a minute. Every minute frame has a programmed work amount (such as, 10 push ups) with the remaining amount of time to be take as rest. For example, if 10 push ups took an athlete 17 seconds, they would have 43 seconds to rest until the next minute frame.

Modified Murph

In case you’re unfamiliar, “Murph” is a classic CrossFit workout known as a Hero WOD. Hero WOD’s are made by CrossFit to honor the men and women that have fallen in the line of duty. This one is specifically to honor Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan on June 28th, 2005.
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