Friday 5/23

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Memorial Day Murph

This coming Monday (5/26) we will be doing our annual Memorial Day Murph workout! We will be having two class times on Monday at 9am and 10am.  We have a sign up board at the gym for you to reserve your spot!


1 mile Run

100 Pull ups

200 Push ups

300 Squats

1 Mile Run

Friday 5/23

Deadlift – build to a 5rm in 10 min max


Every 2 min for 6 rounds:

A1. Press 2 reps

A2. Wtd chin up @21X1; 3-4 reps


Tabata ring rows for total reps – shoulders near ground in bottom


2000m row @70%


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