Get Ready for "Murph"! Doors open at 9.00 a.m. 

Even if you aren't working out, come and cheer!




Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up A: 100 double-unders (5 min)

2. Warm-up F: Four rounds w/ empty barbell of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (10min)

3.“Anaerobic Push/Pull” 5 Rounds of: 60m Prowler Push Shuttle (30m down/back) 8 Muscle Cleans Rest 3 minutes

*Transition to your bar as quickly as possible. Rest times can be longer depending on class size/wait for prowler

LIII: 180/140 added to sled, muscle cleans @ 115/83# LII: 140/90 added to sled, muscle cleans @ 95/63# LI: 3-4 rounds 5 muscle cleans @ light weight. Empty sled.Rest as needed.

6. Mobilize

Have fun!