Memorial Day Murph!

It’s here!  Memorial Day Murph.  The day we make an intentional effort to honor those that have made the ultimate sacrifice and that have loss their lives defending this nation of ours.  We observe this day for them and pray thank you for your service and to their families.  We are able to do so much.  We get to workout.  We get to have a gym.  We get to go to work.  We get to spend time with our families.  We get to do a lot in this live living in America…. because of them and to those who have served.  I thank you from the bottom of my heart and CFLOTW thanks you.  We’ve prepared for many weeks to do this workout that is known now as Murph.  We get to do it… so let’s do it well and give it everything we got!  We will be doing Murph tomorrow at 9.  All other times will be cancelled. Bring your vest and be ready for this once a year workout (Unless someone picks it for “From The Hat” lol).  We will be running the mile dum dum duuuuuuuum!  If you haven’t been running, that’s ok, I haven’t either haha.  You do have the option to row instead.  I will provide scaling options on the white board.  Our 20 rounds or 10 rounds is usually the first way to do this.  It make the volume much more manageable.  If you need to scale further we can cut the rounds and the running/rowing down as well.  See you all tomorrow!!

31st Of May Year 2021


Memorial Day Murph!
Wearing a Weighted Vest, Body Armor, or Weighted Back Pack
For Time:
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Squats 1 Mile Run

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