*Kafina will be on-site Monday the 27th for Murph for some free samples. Come try out a great, all natural pre-workout before you hit Murph.

**Join us Monday, May 27th for our only class at 9:00 AM to hit our Memorial Day Murph.

***Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE.

WOD:

1) “Murph” – AQAP:

1 mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1 mile Run

Scale as needed to Ring Rows and Knee Push-ups. Wear a weight vest if you’d like. Most athletes partition into 20 rounds of 5 Pull-ups, 10 Push-ups, and 15 Air Squats, but feel free to partition or not, however deemed fit.

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

https://www.youtube.com/watch?v=GS5_87I8RDI