We will be running Murph this Saturday! This is a great morning with your fellow athletes to challenge yourself for a good cause. I’ll be opening up capacity for the 8 and 9. But not allowing drop ins. If it looks like we can’t get everyone in, I’ll add a 10.

More info here. . .

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

And. . .Matt McGuire added some very cool shorts to the Valhalla collection. Check it out. . .


Part A

3 Rounds

5 Barbell Good mornings

5 Empty Barbell Push Jerks

15 Russian KB Swings 53/35

:90 Seconds Cardio of choice

Part B

Emotm 8

2 Hang Power Cleans plus 2 Jerks

2 Options: Stay at same weight, which should be heavier than workout weight


Start light and build any way you want but finish above intended workout weight.

Part C

20 Minute workout

5 Rounds

1 Round of DT 135/95

500/400 meter row

After you complete 5th round, stay on rower and row until the 20 minute mark. Score is meters rowed in the 5th round.

Performance: 115/80

Fitness: 95/65

DT is 12 Deadlifts, 9 Hang Power cleans, 6 Shoulder to overheads