For time:
• 15 foot Rope climb, 10 ascents
• 225/155 lb. Back squat, 20 reps
• 30 Handstand push-ups
• Row 40 calories


For time:
• 12-foot Rope climb, 10 ascents
• 155/95 lb. Back squat, 20 reps
• 105/75 lb. Push Press, 30 reps
• Row 40 calories


For time:
• Row 20 calories
• 95/65 lb. Back squat, 20 reps
• 65/42 lb. Push Press, 20 reps
• Row 20 calories


U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, CA, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, WA, died on March 18, 2006, when he came under small arms fire from enemy forces during combat operations in Ar Ramadi, Iraq.

He is survived by his wife Raini, father William, stepmother Linda, and mother Laura Williams.

The “Brehm” Hero WOD was first posted on as the workout of the day for Tuesday, May 14, 2013 (130514).


MURPH Updated Monday Class Schedule:

8:15, 9:30, & 10:45 am.

We added an 8:15 am option and cancled the 12:00 pm option.

Welcome to MKT Ken!

We are excited to announce that we have a new coach at MKT! Kennith LaLonde will be coaching with Bobby Monday – Friday at 5:00 am.

About Ken

1) What made you get involved in CrossFit? 

Due to the Marine Corps, I’ve always had a focus on functional fitness, but my passion for CrossFit was ignited when I participated in a local CrossFit competition in the Fall of 2018 with my Midshipmen. Thinking I was in great shape, but never having done CrossFit, I thought I would easily place top three in this competition. I was quickly humbled and the passion for CrossFit began as I saw the amazing community it offers and the challenge it places on you both physically and mentally. CrossFit has become an integral part of my life ever since. 

2) Where are you from and where are all the places you’ve lived?

I was born and raised in San Diego, CA (go Chargers). I’ve lived in Miami, FL for a year, Quantico, VA for six months, Jacksonville, NC for a few months, Oahu, Hawaii for three and a half years (though I was constantly gone for trainings and deployments), and now Columbia, MO.

3) What’s your favorite Crossfit movement?

Without a doubt, my favorite movement is pull-ups.

4) If you were a Starbucks drink, what would you be and why?

I’m going to go with a black cold brew, with nothing added, because it’s my favorite drink, provides a lot of energy, is simple/healthy, and gets the job done.

5) If you could only have one meal the rest of your life, what would it be?

Too easy – a chiptole bowl with extra brown rice, double chicken, black beans, veggies, guac, tomatoes, hot salsa, corn, and a tortilla on the side.

6) What is your favorite workout music?

If I’m lifting heavy, I like old school rock and metal like Motley Crue. If I’m doing a METCON, I either like rap/hip hop or pop. Truthfully, the new Justin Bieber album has been on repeat in my home gym. 

7) What is your favorite book, and why?

“How to Win Friends and Influence People” by Dale Carnegie has changed the way I interact and resolve conflicts with individuals. “Can’t Hurt Me” by David Goggins is a close second because of the mindset he promotes.  

8) What would you name the autobiography of your life?

“Nobody Cares, Train Harder.”

9) What superpower would you want to possess?

Captain America’s powers, for sure!

10) What was the most important lesson you’ve had to learn?

I’ve learned this in the Marine Corps and it’s that the best form of leadership is leadership by example. The best scenario for this is when your Marines are out exposed to the elements, in the suck, and sleeping in the dirt. You, as their leader, better be sleeping right there next to them and not in the cozy tent with a generator. 

11) What three items would you take on a deserted island?A water purifier bottle, a hammock (so you can sleep without getting bitten by bugs), and a machete. 

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