Hey guys. Murph is coming up! We’ll be running it on Saturday, May 17th. Register at the link below and get your shirt!

Let’s get a big crowd! The official workout is

1 Mile Run

100 Pull-ups

200 Push-Ups

300 Air Squats

1 Mile Run

*20/14 Pound Vest

We can partner this and split reps, we can cut reps or rounds or the run. We can do ring rows too! There’s a way for everyone to get involved.

No strength today, just a killer emotm. Come in and give it a shot. Tons of reps here. Err on the lighter side. This is very difficult to complete. Go light, scale movements, take a round off. Whatever it takes just don’t quit!

Part A

30/24 Cals on any three machines

Part B

Warm up Wod movements.

Part C

Emotm 24

3 Chest to Bars

4 Air Squats

5 Power Cleans 135/95

Complete all reps in the minute