Memorial Day “Murph” is here!!! Heats times are at 9:50am, 10:30am, and 11:10am. Your assigned heat time is shown in the photo above and will also be on the whiteboard when you arrive tomorrow If you haven’t signed up yet or need to change your heat time or workout option email [email protected] by tonight!!

Logistics:

• 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.

• Don’t forget we’ll be having a BBQ after the workout, where CFG will provide Hot Dogs, Burgers, & WINGS!!! 

• Please feel free to bring some side dishes and drinks.

 

Workout Options:

“Murph” Rx’d

Run 1 Mile

100 Pull-Ups

200 Push-Ups

300 Air Squats

Run 1 Mile

 

1/2 “Murph”

Run 1/2 Mile

50 Pull-Ups

100 Push-Ups

150 Air Squats

Run 1/2 Mile

 

Partner “Murph”

Run 1 Mile (Together)

100 Pull-Ups

200 Push-Ups

300 Air Squats

Run 1 Mile (Together)

 

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”.