I hope you all have a memorable Memorial Day and that you all get a chance to remember those who made the ultimate sacrifice for our freedoms.

Class Times 6:30, 8:00, and 9:30 AM

WOD
“Murph”
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
*Partition the reps any way you choose. Wear a vest, if you have it.*

Team Option Murph
Many of us have done Murph multiple times… (For some, like me, over ten times) So for anyone looking to change things up I wanted to offer up a team version of Murph. This version will most likely take a little bit longer but give it a go!
Team of 4
32 – 400 Meter Runs (8 miles total)
400 Pull-ups
800 Push-ups
1200 Air Squats
*Wear a 20 pound vest if you have it.
You and your team will all start at one station. The athlete on the run will run their 400 meters and return and this will make the team transition. Run-Pullup-pushup-squat-run. You will do this until you have completed all the work above. If you finish a movement early then you will tag team another movement until you have completed the full workout.