05/30/2022

Announcements
Reminder: Today we are taking on the HeroWOD "Murph" There will only be two classes. 9am and 10:30am all other classes are cancelled. Please come at least 10 minutes early to the heat you signed up for.

There will be several options for all skill-levels who take on the wod.

Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
Half Murph (Time)
For Time:
800 m. Run
50 Pull-ups
100 Push-ups
150 Air Squats
800 m. Run
Partner Murph (Time)
For Time:
1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run

Partner Up! Divide workload however you like