Tues. May 24, 2022

Murph. Heat sign-up is at the gym!

This year we want to make Murph for the ENTIRE family and/or friends.

Kids Murph will include a short run, Sit-ups, push-ups and air squats & will be led by one of our coaches!

FREE FOR FRIENDS/ FAMILY half Murph or relay Murph will be free for community members!

MURPH FOR YOU. There are options for ALL levels. Rowing murph, 1/2 murph, relay murph, partitioned murph. Full Murph.

REMBER THAT MURPH IS MORE THAN JUST A WORKOUT. IT IS A TRADITION THAT HELPS PUSH US, HUMBLE US, AND ALLOWS US THE OPPORTUNITY TO DEDICATE A BIT OF PAIN AND SWEAT TO HONOR THOSE WHO SACRIFICED EVERYTHING FOR OUR FREEDOM.

Sumo Deadlift

Warm Up Sets: (50, 60,70%)

-then-

4 sets of 3 reps

Every rep w/ a reset at the bottom

All at 75% of DL Max

or 5-10lb heavier than last time

8min AMRAP

14 Hang Power Clean (155/105)

8 Toes to Bar