Friday 5/21

MURPH is coming this Memorial Day and we’ll be running a special holiday schedule. Click here to learn more about how we’re handling it this year.

WORKOUT for Friday 5/21/2021


Until told otherwise rotate between:
5 wide-grip pullups
10 close-grip pushups
20 light goblet squats
250m NO-LEG row
50 running jump rope


every 2 minutes on the minute for 40 minutes:
a. 20 calorie row
b. 40 box jumps, 4/8/12”
c. 80 double unders
d. Some muscle-ups
e. 2 sets of the deadlift + clean + jerk complex

Goal is to finish each interval as quickly as possible. Post heaviest barbell load to whiteboard!

WATCH: Here’s the PairUP ThrowDOWN event for this year. Did anyone sign up? We can make time for the workout in-gym this weekend if so.