ARE YOU READY FOR MURPH?

ANNOUNCEMENT: Join us from 9:00 – 11:00am Monday, May 30th to express your God-given right to exercise and grill out! Free to Friends and Family!

We are less than one  week away from Memorial Day and that means we are less than one week away from “Murph!”

For those of you that don’t know, “Murph” is a HERO WOD that you can learn more about by clicking the link. Hero WODs are held about once per month at our box without really much ado. However, each year we take the time out of our normal routine to honor a fallen hero that loved to push him/herself in the line of duty and in the gym. This Memorial Day Monday (May 30th), we will be taking the time to honor one such hero and afterwards reap the rewards of the sacrifices of the brave men and women that have served our nation in defense of our peace and freedom. Afterwards we will be heading over to the Ketler’s household for some fun in the sun. There will be a heated in-ground pool and plenty to eat. However, be a good sport and bring some food along if you can. Friends and family are welcome to come along for the WOD and for the cookout afterwards. There is a chance of thunder showers on Monday, so please pay attention.

You will have 3 primary options for completing Murph (scaling further is always an option).

Option 1: Full Murph

Run 1 mile
100 pull-ups
200 push-ups
300 air squats
Run 1 mile

Option 2: Half Murph
Run 800 meters
50 pull-ups
100 push-ups
150 air squats
Run 800 meters

Option 3: Buddy Murph
Run 1 mile with your buddy
Trade rounds of Cindy until each partner has completed 10 rounds
Run 1 mile with your buddy