Plan to attend Memorial Day and participate in the annual MURPH WOD!
If you’ve not done it before, you are missing out!
Check back here tomorrow for class times... we will be holding 2-3 sessions in the morning on Monday the 26th.
Murph, as written Rx goes as follows:
*wearing a weighted vest 20/14
1-mile run
100 pull-ups
200 push-ups
300 air squats
1-mile run
3 NINJAS Teams of 3 300/240 Bike 300/240 Row -Rest 5 mins- 30-24-15* Thrusters 95/65 C2B Pull-ups *Start each round of thrusters with 400m sled drag (3x45’s/2x45’s) *1 member of the trio must be in a
MELMAN AMRAP 7 Minutes 1000m Row In remaining time: Max reps Strict Handstand Push Ups -rest 5 minutes- AMRAP 7 Minutes 1000m Row In remaining time: Max reps Strict Ring Dips -rest 5 minutes- AMRAP 7
"I LIKE TO MOVE IT, MOVE IT" 8 sets (each/1:1) 50 Double Unders 1 Rope Climb (Or 5 Strict Pull Ups) 5 Overhead Squats (155/105) **rest 1:00 min between sets Strength Every 2:00 (5 sets) 5 Snatch Push