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Memorial Day "MURPH" was a fantastic day filled with supreme spirit, focused movements, and community support. Here's to all of our service men and women, and to our PVCF Family!

1. Review, as a group, the elements of the pre-class dynamic warm-up.

2. Practice your hang muscle/power/clean: positions 4-3-4-5-6-7. Work on your hook grip, releasing it as you rack, and resetting before you go again.

3. “Christine”

3 Rounds of

  • 500m row
  • 12 Bodyweight Deadlifts
  • 21 Box Jumps 24/20”

LIII: as rx’d

LII: use 50% of your deadlift 1RM

LI: 3 rounds not for time of 500m row, 2 x 5 deadlifts, 2 x 6 box jumps. Rest as necessary between sets.

Have fun!