WARM UP 2 Rounds: :30 Jump Rope 10 Air Squats :30 Jump Rope 10 Gate Swings :30 Jump Rope :30 Bar Hang STRENGTH 10 Min

WARM UP 400m Run? Plyos STRENGTH 4 Sets: 10 Banded Push-Ups :30 Rest ME Push-ups w/o Band 2:00 Rest WOD 21-15-9 Power Clean (155/105) Pull-up

WARM UP Everett Warm-Up Barbell Warm-Up WOD 16 Min EMOM: Min 1: 200m Run Min 2: ME Power Snatch (135/95) Min 3: 20 Situps Min

MEMORIAL DAY MURPH SCHEDULE Sunday May 24th – No Class! Monday May 25th (Memorial Day) – 8 AM and 9 AM Class Only. We will

WARM UP 3 Min Jump Rope PVC Warm-Up SKILL 12 Min to Find: 10 RM Shoulder to Overhead then 1 Set of 10 @ 90%

Thanks to everyone who competed and supported the 1st Annual Mud Bug Throwdown!  It was a great time had by all and we look forward

WARM UP 300m Row 2 sets of fence drills 200m Row 20 lunges/20 squats 100m Row 20 ring row/20 push-ups WOD For Time: (20:00 cut)

MUD BUG THROWDOWN UPDATE! Rx is SOLD OUT!!!  Only 1 Team Spot Left in Scaled Division! Final workout will be released tomorrow as well as

                Brighton Center and The Big Give SA will be at the gym all day today accepting donations

WARM UP 400m Run Plyos STRENGTH 3×6 Each Leg Double KB Step-Ups WOD For Time: 45 Pull-ups 45 Thrusters (95/65) – Rest 2 Min –