Just a reminder, if you are planning on coming to do Murph on Monday.

You have 100 Pull ups and 200 Push Ups and 300 Squats TOMORROW.

It’s recommended to take Sunday off and rest for Monday!

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Metcon (AMRAP – Rounds and Reps)

In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 10 minutes of:
10 Renegade Rows (L+R=2) 50/35#
10 Goblet Lunges 32/24kg

Rest exactly five minutes, and then . . .

In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 10 minutes of:
300m Run
6 Burpee Box Jump Overs (24″/20″)

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MEMORIAL DAY MURPH LOGISTICS AND HEAT TIMES FOR 5/28/18

Memorial Day “Murph” is here!!! Heats times are at 9:50am, 10:30am, and 11:10am. Your assigned heat time and pull-up station will be posted on the website on Sunday night and will also be on the whiteboard when you arrive Monday. 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.