Friday, July 19th, 2019

New Cycle starts this week! 
Training Preview: Week 1/4

Murph Hero Workout:
Sunday, July 28th. 4 Heats. 100 Spots! A fun and challenging workout scalable for all levels from beginner athletes to our most competitive! 

Learn the WHY, WHO and WHAT for our Annual Murph Hero WOD here!

A.
“Strength in Partners”
2-3 Rounds for Quality; (10 minute cap)
200 Meter Farmer’s Carry
– One partner walks while other carries, switch at 100 meter mark!
200 Meter Front Rack Carry
– One partner walks while other carries, switch at 100 meter mark!
*Choose a weight that allows you to complete the 100 meters with minimal to no rest!

B.
6 Minute Amrap
20 X Wallballs
60 Ft. OH Walking Lunge with Plate
Rest 2 minutes

4 Minute Amrap
40 X Lateral Plate Jumps
20 X Front Squat with Plate
Rest 2 minutes

6 Minute Amrap
12 X Alternating Reverse Bear Hug Lunge with Plate
12 X Squat Clean Wallballs

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**Members refer a friend and receive $50 off your next month! Next Foundations: Starting on July 21st. Ask about our July Promo!