160529 Sunday – Sign up for Memorial Day Murph

Sign up for a Murph heat this Memorial Day. If you are partnering or teaming up with someone make sure they sign up for the same time slot: 8:00am, 9:00am, 10:00am, or 11:00am.

Download our Mobile App- Sign up for classes, clinics, check the Daily workout, & more.

Mobility: Hip

Skill Practice Warm Up: Spend 10 minutes working up to a challenging Clean and Jerk. Plan on doing 6-10 sets, with 2-3 sets at the final weight (about 75-85% of your max).

Metabolic Conditioning: Fit Workout – Fight Gone Bad Style

3 Rounds of 1 minute on, 1 minute off. Athletes can start at any station, but must follow this rotation.  

  • Bike
  • Sit ups (Some people may want to plank after 30 Seconds so they don’t end up as sore)
  • Row
  • Sled Push 40 ft out / 40ft back (45/90/135)

This workout will take 24 minutes. Split the class into 4 groups and have them start at a different station to minimize equipment.

*Women’s “As Prescribed” weights and reps (Rx)

Log your results online by clicking here.


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