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
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