FRIDAY

Hey guys, we have Murph coming up next weekend. I’ll be announcing the Memorial weekend schedule but we will be doing Murph on Saturday, May 29. I’ll update you during the week with hours and sign up info.

If you are interested in honoring hero Michael P. Murphy with this workout, please considering registering with this link:

The Workout – The Murph Challenge 2019 – The Murph Challenge 2021

Part A

3 Rounds

10 Russian KB Swings 53/35

5 Goblet Squats

10 Russian KB swings

500 Meter Row

Part B

Every two minutes for ten minutes

12/8 Cal Assault Bike

3 Strict Presses @ 75% of 1rm (suggested guideline of 115/75)

Part C

3 Rounds

400 Meter Run

21 Russian KB Swings 53/35

12 Push Presses 95/65

Scaled: 44/26, 75/55