Friday, May 17, 2019

Memorial Day Murph and Cookout! We love this time of year and this opportunity to honor the fallen. We will be running one large 10 AM Hero WOD on Monday, May 27th. Then we will bust out the grill and turn up the music. Members are welcome to bring friends, drinks and food they want grilled. Drop-ins are welcome.

To officially register for the “The Murph Challenge 2019“, receive your Murph T-Shirt and see your money going to a good cause. Click the link in the tickets section.

#MURPHCHALLENGE#TAKETHECHALLENGE#CHALLENGEACCEPTED

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Deadlift:
3×6@75-80%
2×6@80-85%

Rest 2-3 minutes between sets.

3 Rounds

30 Seconds per station, 10 Sec. transition time between stations

Max Cal Assault Bike
Rest
5 Each Arm Dumbbell Thrusters (50/35) (Fx: 35/20)
Rest
Max Cal Ski Erg
Rest