May 25, 2020
Happy Memorial Day!!!
Join us for a Zoom Class at 10:00am
Link and Password are on the SCCF Underground Facebook Page.
EQUIPMENT AND NO EQUIPMENT VERSION
Metcon:
“Mini Murph”
10 Rounds of:
5 Pull ups
10 Push ups
15 Air Squats
200m Run
*If you have a weighted vest or ruck sack, wear it!
Substitute for Pull ups is 5 Burpees or 10 Odd Object Rows.
OR
“Murph”
For time:
1 mile Run
100 Pull ups
200 Push ups
300 Air Squats
1 mile Run
*Wear a weight vest.
For those who have been training on a regular basis and want to tackle the “real” version of “Murph,” feel free to do so.
For the gym as a whole, we will be completing the “Murph” workout sometime in the near future. Either way, as you are doing this workout, REMEMBER and HONOR all of those who have served or are currently serving to defend our nation. Our Prayers, Thoughts, and Hearts are with you all.
