05/16/19

Memorial Day Murph

Over Memorial Day Weekend, we’ll be doing Hero WOD “Murph” on both Saturday and Sunday. We will have our regular class schedule for both days. There will be a separate WOD posted on Sunday at the gym for anyone who did “Murph” on Saturday and wants to workout Sunday as well. 

We will also be open on Monday morning for 8:00am & 9:00am classes. We will do a partner workout on Monday, not “Murph”.

If you don’t know what “Murph” is: 
For Time:
– 1 Mile Run
– 100 Pull-ups
– 200 Push-ups
– 300 Squats
– 1 Mile Run

Partition reps as needed. If you’ve got a 20/14lb vest or body armor, wear it.

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4 Rounds For Time:
– 500m Run
– 3 Rounds of “Cindy” or 2 Rounds of “Mary”

32min Cap.

“Cindy”:
– 5 Pull-ups
– 10 Push-ups
– 15 Air Squats

“Mary”
– 5 Handstand Push-ups
– 10 Pistols
– 15 Pull-ups