Details for Saturday’s MURPH Event:
–>Individuals doing WOD chipper style have the option to start at **8am** (gym will open at 7:30)
–>All others please plan on arriving at **9:30am** for the WELCOME, WARM-UP & NATIONAL ANTHEM and 10am sharp start time.
–>Individuals doing WOD chipper style have the option to start at **8am** (gym will open at 7:30)
–>All others please plan on arriving at **9:30am** for the WELCOME, WARM-UP & NATIONAL ANTHEM and 10am sharp start time.
BBQ will immediately follow from **11am-1pm**. Please bring a dish to share.
PARKING will be allowed in the following locations:
- Spots facing the Road
- Across the street
- Back of building
Please DO NOT park in our neighbors spots marked with their businesses.
T-SHIRTS will be available for ORDER on Saturday.
MONDAY’S HOLIDAY SCHEDULE: 9:15AM CLASSES ONLY
WORKOUT OF THE DAY:
STRENGTH: Pistol Practice
-Practice 8-10 reps per side of either:
-Step-ups
-Assisted pistols with Rope/ band
-Pistols to target (MB or step)
-Pistols (Full)
WOD: [ 1 Min Drills ]
Max Row Cals
DB P Press
Max Sit-up
Plank
Rest 1 min
x4 Rds
L1-35/25
L2/M- 25/20
L3-20/12
Cardio Buy-Out: 11 min
Post scores in comments below.
-Practice 8-10 reps per side of either:
-Step-ups
-Assisted pistols with Rope/ band
-Pistols to target (MB or step)
-Pistols (Full)
WOD: [ 1 Min Drills ]
Max Row Cals
DB P Press
Max Sit-up
Plank
Rest 1 min
x4 Rds
L1-35/25
L2/M- 25/20
L3-20/12
Cardio Buy-Out: 11 min
Post scores in comments below.
