05/23/19

John W & Mitul

Memorial Day Murph

This 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 Memorial Day.

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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Weekend Schedule:

Saturday: 7:00am, 8:00am, 9:00am, 10:00am & 11:00am Classes. 12:00pm Open Gym.

Sunday: 7:00am, 8:00am, 9:00am & 10:00am Classes.

Monday: 8:00am & 9:00am classes.

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Part I. 8min EMOM:
– Power Clean Series
1 rep at top of minute, 1 rep at 10sec mark, 1 rep at 20sec mark. Rest remainder of minute.

Part II. For Time:
– 30 Power Cleans (95/65)
– 30 Wall Balls (20/14)
– 10 Bar Muscle-ups
– 30 Wall Balls
– 30 Power Cleans

12min Cap.

Sub 20 CTB Pull-ups for BMU.