Saturday, July 4, 2020


Because we want to encourage social distancing, we have two classes today.

8 AM and 9 AM.

Because “Murph” is a long workout, we will start it immediately on the hour, so please arrive early so you can warm up and get yourself ready and be ready to go at either 8 AM or 9 AM.

Oh, and please RSVP!


Workout of the Day

Choose one of the following:

***If you want to come and do a version of “Murph” but none of the variations below works for you, consult with me (Evan) before starting and we will come up with something appropriate.

A.
“Murph”
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run

Partition the reps as needed.
If you have a vest, wear it.

B.
Team Version
With 2 or 3 people:
1 Mile Run
100 Pull-ups
200 Pull-ups
300 Squats
1 Mile Run

All teammates run, but can break up the pull-ups, push-ups and squats however they choose.

C.
Half “Murph”
800m Run
50 Pull-ups
100 Push-ups
150 Squats
800m Run

Partition the reps as needed.

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