Be sure to hydrate and stretch, this week is supposed to be hot. 🙁


Bench Press 5×5 (Bodyweight to ½ -¾ Bodyweight)
*Keep grip around where you would perform a Strict Press


3 Rounds for time:
20 Weighted Abmat Sit ups
20 Box Jumps/Step Ups (24/20)
20 Burpee Pull ups


If you’re like us and love MidState, then you have probably told your friends they need to check us out.  M|Fit is a fantastic place to get your friends in the door without overloading them with say, “Macho Man,” hard and uber technical for any experience level.  If your peeps want swing by for a great workout, bring them to M|Fit!  You’ll get a great workout too, we promise. 🙂

Our refer a friend applies to M|Fit too.  You refer them, they sign up and we pay you cash!

12 Minute EMOM:
1st Min – :45 Seconds Max Cal Row
2nd Min – :45 Seconds Medball Thruster