Friday, July 26th, 2019

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!

Lunge Lady Grad!

A.
Hang Snatch Pull + Halting Hang Snatch
– 1+1 X 2 cycles
– Building to a moderate working weight
– Power or Full Squat
– Halt: 2 seconds above knee
– Building for 10 minutes

B.
EMOTM X 6 Minutes (3 Rounds)
Min 1: Hang Power Snatch X 3 reps
Min 2: OHS X 5 reps or Overhead Reverse Lunge X 6 reps, alternating

C.
For time: (12 minute cap)
Cash in: 200 meter run, then remaining time Amrap of the following;
4-8-12-16-20-24-28-32-36 reps of Wallballs
*Each set must be unbroken!
*If set is broken, you must run 100 meters, then come back and finish the set.
*Rest as much time as needed between sets, with the Gameplan to go unbroken!

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**Members refer a friend and receive $50 off your next month! Next Foundations: Starting on August 4th.