Saturday 05.27.23

This year athletes will have the option of completing Murph on Saturday or on Monday depending on their Memorial Day Weekend plans. We’ll use an Open Gym format from 8:00AM – 10:00AM both days. Athletes can arrive and warm-up or stretch on their own. The Coach will start the group workout at 8:30AM but athletes are welcome to start earlier/later and time themselves. We’ll have two workouts programmed that athletes can choose from.

“Murph”
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run

Can Be Partitioned Anyway you want

“E1 Mix-Up”
In Teams of 3 for Time
3000m Echo Bike
15 Rope Climbs
2000m Row
12 Rope Climbs
1000m Ski
9 Rope Climbs

Dual KB Front Rack Hold 53/35lb, 24/16kg

During the monostructural pieces one partner must be holding dual kb front rack. This means that one partner is working, one partner is holding the front rack, and one partner is resting. Once off the mono work you will move to complete 15 rope climbs as a group. The work can be split up as desired by the team.