May 2017


2 sets, of:
Couch Stretch x 60/60 sec
Hamstring Stretch x 30/30 sec
Calf Stretch x 30/30 sec

The ’MURPH’ is more than just a workout, it is a tradition that helps push us, humble us, and dedicate a bit of pain and sweat to honor a man who gave everything he had.

Run 1600 meters
Pull-ups x 100 reps
Push-ups x 200 reps
Air Squats x 300 reps
Runt 1600 meters
* no timecap

Scaled Murph:
Run 800 meters
10 rounds, of:
Pull-ups x 10 reps
Push-ups x 20 reps
Air Squats x 30 reps
* Timecap 40 minutes

If you go Rx, please register with the”