Friday, 5/20/2016

Our annual Memorial Day Murph tribute workout and cookout will be held Monday, May 30. All are welcome to workout and/or hang out for the party afterward – bring family, friends, co-workers, neighbors, etc. If you want a t-shirt, you will have to register at but that isn’t required.

LT. Michael P. Murphy
United States Navy (SEAL)
May 7, 1976 – June 28, 2005
For his selfless actions, LT. Michael Murphy was posthumously awarded the Congressional Medal of Honor on October 27, 2007. We honor his sacrifice and memory though The Murph Challenge.

Hip Flexors

Back Squat: Find a heavy single (20 minutes)

2 Rounds:
AMRAP in 3 minutes:
5 Pull-Ups
10 Shoulder-to-Overhead
Rest 1 minute
Compare to: 2/3/2016

3×10 Piked Leg Lifts

100 Banded Leg Curls

Post your results to the comment section.


  One thought on “Friday, 5/20/2016

  1. May 22, 2016 at 8:56 pm

    WOD: 3/2+11 – 75# SOHs.
    Back squat: 185# 1 rep max (5# PR – took 3 tries before I made it). Did core.


  2. Pingback: Friday, 6/24/2016

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