* Thursday, May 28th is bring a friend day. Bring anyone you’d like to any of the time slots. Next On-Ramp starts June 1st.

** Olympic Lifting Class will be cancelled Tuesday the 19th and 26th

*** Monday, May 24th there will be only 1 class at 9 AM. Come in for our Annual Memorial Day Murph

WOD:

1) “Murph” – AQAP:

1 Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1 Mile Run

Wear a 20lb Weight Vest if you want. Break-up the 100/200/300 into any manner you like, the common break-up is 20 rounds of 5 Pull-ups, 10 Push-ups, 15 Air Squats

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

Post Results/Thoughts To Comments