Memorial Day Monday
We will be running 4 Heats of MURPH in the morning. Please be sure to register for your heat in TRIIB. 
Please arrive early to complete the warm up before your heat time. 
Stay after to enjoy some yummy food, refreshments and good company :)

MONDAY

"MURPH"


TUESDAY

5 RNDS on the 4:00
30 Medball Slams
20/14 Cal Row
10 Burpee

Rest 4min. 

4 RNFT
20sec. L-Sit
20 Hip Ext. 


WEDNESDAY

10-9-8-7-6-5-4-3-2-1
C & J
*30 DU between rounds

Rest 5min. 

5 RNFT
12/8 A-Bike
Max St. HSPU


THURSDAY

AMRAP 20
200m SA FR KB Carry
20 SA KB HCL & J
20 Jumping Lunges


FRIDAY

Front Squat

3 RNDS
500m Row
400m Run
Rest 3min.


SATURDAY

TEAMS of 3
60 Cal Bike
75 Power Snatch
75 Thruster
60 Cal Bike
60 PS
60 Thruster
0 Cal Bike
45 PS
45 Thruster
0 Cal Bike
30 PS
30 Thruster
0 Cal Bike
15 PS
5 Thruster


SUNDAY

EMOM 20
Min. 1- 50ft. Double KB Farmers Carry
10 KB DL
50ft. Double KB Farmers Carry
Min. 2- 10 Abmat Sit Ups
10 DU


BARBELL

Snatch Complex

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