🏋️♂️ Monday, May 25 – Memorial Day “Murph”
To honor the brave men and women who made the ultimate sacrifice for our freedom, we will be doing the Hero WOD “Murph” on Memorial Day.
Class Times:
• 7:45 AM
• 8:30 AM
• 9:15 AM
No afternoon classes.
We will be running 3 heats of Murph. There will be no group warm-up — please arrive early, warm up on your own, and be ready to start on time.
Space & Equipment Consideration:
Class sizes may vary, so please be mindful of shared use of the pull-up rig and rings. Share space and equipment respectfully — we’re all in this together.
Scaling is encouraged!
This is a challenging workout, and we want everyone to leave feeling accomplished and safe. Talk to Christian, Ryan, or me if you need help modifying movements to fit your fitness level and hit the intended stimulus.
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Murph – Hero WOD
For Time:
• 1 Mile Run
• 100 Pull-Ups
• 200 Push-Ups
• 300 Air Squats
• 1 Mile Run
Partition the reps as needed. Vest optional (20/14 lbs).
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📍 Thursday, May 29–Class Cancellation
There will be no 6:30 PM class as we will be heading Knoxville to support Coach Ryan and Gabriella who are throwing down at the Syndicate Crown Semifinals! 🏆🔥
Let’s all wish Ryan and Gabi the best as they compete among the fittest — we’re proud to have them represent our community!
