MEMORIAL DAY MURPH LOGISTICS AND HEAT TIMES FOR 5/27/19

Memorial Day “Murph” is here!!! Heats times are at 9:50am and 10:40am Your assigned heat time and pull-up station are listed below. If you haven’t signed up yet or need to change your heat time or workout option email [email protected] ASAP!!

• Please show up 20-30 minutes before your heat to get warmed up (Gym will be open at 9:20am for 9:50am heat), an example warm-up will be written on the board.
• Please check the board when you get in the gym to see which “station”you’re assigned to which is also listed below.
• Don’t forget we’ll be having a BBQ after the workout, where CFG will provide Hot Dogs, Burgers, & Elk Burgers!
• Please bring a side dish or drink for the BBQ!

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Workout Options:

“Murph” Rx’d

Run 1 Mile

100 Pull-Ups

200 Push-Ups

300 Air Squats

Run 1 Mile

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1/2 “Murph”

Run 1/2 Mile

50 Pull-Ups

100 Push-Ups

150 Air Squats

Run 1/2 Mile

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Partner “Murph”

Run 1 Mile (Together)

100 Pull-Ups

200 Push-Ups

300 Air Squats

Run 1 Mile (Together)

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Strategy:

For the reps, partition them however you’d like.

We recommend either 20 rounds of “5 Pull-Ups, 10 Push-Ups, 15 Air Squats” or 10 rounds of “10 Pull-Ups, 20 Push-Ups, 30 Air Squats” for Murph Rx’d.