MONDAY

Jon

Happy Labor Day everyone! It’s going to be a beautiful day. I know many of you have plans, but try to make it in for the 8 am class. This is the only class of the day. Regular schedule resumes Tuesday with an addition of an open gym time slot at 10:30 am Monday through Friday. There’s a workout for everyone today. Come in and get it done before you head out for Labor Day plans.

CrossFit WOD:

TEAM MURPH

Teams of 2

Divide the mile run with one athlete working at a time

20 rounds of Cindy 5 pull ups, 10 push ups, 15 air squats with one athlete working at a time alternating rounds

Finish with the mile run with one athlete working at a time

OR

HALF MURPH (solo)

800 meter run

50 pull ups

100 push ups

150 air squats

800 meter run

divide up pull ups, push ups, air squats as you see fit.

OR

MURPH LITE (solo)

400 meter run

25 pull ups

50 push ups

75 air squats

400 meter run