Okay folks it’s almost that time. Each year on Canada Day (Saturday) we are doing “Murph”, it’s a long grueling workout that we fear and look forward to at the same time. I’m planning on starting heats of 5 people at 8am and every 40 minutes afterwards. I will put a signup¬† on the board tomorrow and you can start signing up for times. For those of you who have never done it and want to join in on the fun please don’t be shy! The workout consist of:

For time:
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Squats
1 Mile Run

We measure the length of time it takes us to go through this. There are many scaling options, so that this workout is available to anyone who wants to try it. Hope to see lots of you out on Saturday!



Front Squats

3 x 5



Partner Workout
In teams of 2 with one partner working at a time, alternate full rounds to complete 20 rounds total (10 each) for time of:
10 Wall Balls
200m Row

The Wall Ball shots should be unbroken and fast, as should the row. Get after it!