If you are out of town this weekend and don’t want to miss out on doing Murph, grab a buddy and come do it today! We are offering Open Gym during all of our WODs and you’ll just have to navigate around people doing bench press while you do your pull-ups (but should not be an issue as our pull-up rig is HUGE)!

For everyone else, we will be doing Murph on Monday at 9am & 10am, weather is looking to be the best we’ve seen for Murph in the past 10 years!

Strength

Every 1:30 for 5 Rounds
1: 4 Bench Press @80 – 85%
2: 4 Pendlay Row (As close to bench press weight as possible)

AMRAP final set of both movements.

Conditioning

E2MOM 12
1: 24 Air Squats
AMRAP Calorie Row
2: Rest